Beans, peas, and lentils

Dry beans, peas, and lentils, also called pulses, are a subgroup of legumes. They are low in fat and high in fiber, with an average of 8 grams of protein per 1/2 cup (100 grams) cooked serving.

Pulses are more filling because of their high fiber and protein content. Furthermore, if you consume pulses on a regular basis, the fiber may help decrease your blood cholesterol. In an analysis of 26 studies including 1,037 people, consuming 2/3 cup (130 grams) of cooked pulses daily for at least 3 weeks reduced LDL (bad) cholesterol by roughly 7 mg/dL compared to control diets. Over time, that resulted in a drop in LDL of nearly 5%. Notably, pulses are deficient in a few essential amino acids, which serve as the body's building blocks for protein. But you may fill in those gaps by consuming additional plant protein sources throughout the day, including whole grains and nuts.