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Health benefits of legumes have been researched extensively and reported in the literature (Mudryj et al. 2014; Maphosa and Jideani 2017; Kamboj and Nanda 2018; Perera et al. 2020). The role of legumes as therapeutic agents in the diets of persons suffering from metabolic disorders has gained some research interest (Chugh et al 2017; Budhwar and Chakraborty 2020; Tiwari et al. 2020). Public health officials recommend increasing the proportion of legume‐based polymeric plant carbohydrates in the diet. For example, regular consumption of dry beans in the USA, where obesity is on the rise, has been suggested to significantly improve the diet quality (Mitchell et al. 2009). In recent years, heightened consumer awareness has led to the promotion of less saturated fat, cholesterol, sugar, and salt in the diet and the preference for complex carbohydrates such as fiber from legumes. However, with growing urbanization even in the developing countries, ready‐to‐eat foods play a major role in the food consumption pattern (Njintang et al. 2001).

Table 1.5. Comparison of nutritional profiles of dry beans, chickpea and lentil with other grains (per 100 g).

Source: Adapted from USDA (2021).

Nutritional profile	Dry beans1	Chickpea	Lentil	Wheat	Oat	Corn
Energy (kcal)	341	378	352	339	389	361
Protein (g)	21.97	20.47	24.63	13.7	16.89	6.93
Carbohydrate (g)	61.74	62.95	63.35	72.57	66.27	76.85
Dietary fiber (g)	15.38	12.2	10.70	12.2	10.6	7.3
Total lipid/fat (g)	1.30	6.04	1.06	1.87	6.9	3.86
Iron (mg)	5.57	4.31	6.51	3.88	4.72	2.38
Potassium (mg)	1355	718	677	405	429	315
Folate (μg)	432	557	479	44	56	25

¹ Average of pinto, navy, red kidney, and black beans

Table 1.6. Composition of selected dry beans and pulses (per 100 g).

Source: USDA (2021).

	Unit	Pinto bean	Navy bean	Black bean	Red kidney bean	Cowpea	Chickpea	Lentil
Proximate:
Water	g	11.33	12.1	11.02	11.75	11.05	7.68	8.26
Energy	kcal	347	337	341	337	343	378	352
Energy	kJ	1452	1411	1425	1408	1435	1581	1473
Protein	g	21.42	22.33	21.6	22.53	23.85	20.47	24.63
Total lipid (fat)	g	1.23	1.5	1.42	1.06	2.07	6.04	1.06
Carbohydrate	g	62.55	60.75	62.36	61.29	59.64	62.95	63.35
Fiber, total dietary	g	15.5	15.3	15.5	15.2	10.7	12.2	10.7
Total sugars	g	2.11	3.88	2.12	2.1		10.7	2.03
Minerals:
Calcium	mg	113	147	123	83	85	57	35
Iron	mg	5.07	5.49	5.02	6.69	9.95	4.31	6.51
Magnesium	mg	176	175	171	138	333	79	47
Phosphorus	mg	411	407	352	406	438	252	281
Potassium	mg	1393	1185	1483	1359	1375	718	677
Sodium	mg	12	5	5	12	58	24	6
Zinc	mg	2.28	3.65	3.65	2.79	6.11	2.76	3.27
Vitamins:
Vitamin C1	mg	6.3		0	4.5	1.5	4	4.5
Thiamin	mg	0.713	0.775	0.9	0.608	0.68	0.477	0.873
Riboflavin	mg	0.212	0.164	0.193	0.215	0.17	0.212	0.211
Niacin	mg	1.174	2.188	1.955	2.11	2.795	1.541	2.605
Vitamin B‐6	mg	0.474	0.428	0.286	0.397	0.361	0.535	0.54
Folate, DFE2	μg	525	364	444	394	639	557	479
Vitamin A, IU	IU	0	0	17	0		67	39
Vitamin E3	mg	0.21	0.02	0.21	0.21		0.82	0.49
Vitamin K4	μg	5.6	0.17	5.6	5.6		9	0

¹ total ascorbic acid;

² dietary folate equiv.;

³ as α‐tocopherol;

⁴ as phylloquinone

A diet high in beans can potentially reduce the risk of developing a chronic disease (Wu et al. 2004). Chronic diseases are conditions that typically take many years (10–30 years) to develop and include certain types of cancers, type‐2 diabetes mellitus, heart disease, and other diseases of the blood system. These diseases are the most common causes of death in the United States and many other parts of the world (Geil and Anderson 1994; Hangen and Bennink 2002). Legumes elicit the lowest blood glucose response as compared to cereal grains. The inclusion of dry beans or other pulses in the daily diet has many beneficial effects in controlling and preventing various metabolic diseases such as diabetes mellitus, coronary heart disease, and colon cancer (Dilis and Trichopoulou 2009; Raju and Mehta 2009; Hayat et al. 2014; Kamboj and Nanda 2018).

Antioxidants – chemicals that destroy free radicals – are found to be very high in many types of beans. Wu et al. (2004) investigated the oxygen radical absorbance capacity (ORAC) of over 100 common foods consumed in the US. Their data showed that red kidney beans had the highest total antioxidant capacity per serving size as compared to all other foods, including many fruits and vegetables. Among all the foods analyzed in that USDA study, dry beans (small red, red kidney, pinto, and black beans) were found to have high levels of antioxidants. Generally, anthocyanin‐rich fruits, such as blueberries and plums, are associated with having higher antioxidant content; however, the above three types of beans were found to have higher antioxidant capacity than even blueberries. It is noted that the ORAC data for dry beans is for uncooked seeds – cooking or canning can result in significant losses of antioxidant capacity.

The potential protective effects of dry beans in disease prevention, such as against cancer, may not be entirely associated to dietary fiber, but to phenolics and other non‐nutritive compounds (Oomah et al. 2006), which can act as antioxidants, thereby hindering the formation of free radicals (Boateng et al. 2008). In addition, legumes belong to the food group that elicits the lowest blood glucose response. The large amount of water‐soluble fiber is particularly effective in lowering cholesterol in the blood, whereas the water‐insoluble fiber provides bulk, pushing food through the digestive system at a faster rate. Common beans are low in sodium (Buttriss and Stokes 2008), so this could be a healthy food choice for persons on a low‐sodium diet.