Beans and lentils

Beans and lentils are high in dietary fiber, protein, B vitamins, and a variety of other nutrients and micronutrients. They may help lower blood sugar, improve heart health, and maintain a healthy gut, according to some evidence.

Fiber, protein, and minerals such as iron, zinc, folate, magnesium, and potassium are abundant in beans and lentils. Winged beans, for example, provide 244 mg of calcium, or 19% of the daily value, in a single cooked cup (172 grams). White beans are another rich source, with 1 cup (179 grams) of cooked white beans providing 13% of the daily requirement. Other beans and lentil varieties contain less, ranging from 3-4% of the daily value (DV) per cup (175 grams). Beans are important for many of the health benefits associated with plant-based diets. Beans may help lower LDL (bad) cholesterol levels and lower your risk of developing type 2 diabetes, according to a study.