One Cup Legume a Day Keeps the Doctor Away

Updated: Jul 15, 2019

According to Harvard University Medical School Blog:

“Scientific studies have definitively linked diet high in legumes with a lower risk of developing obesity, diabetes, high blood pressure, high cholesterol, heart disease, or strokes. As a matter of fact, eating legumes every day can effectively treat these diseases in people who already have them.”

High fibre content in beans, chickpeas, or lentils increase satiety

Scientists have unequivocally argued that high fibre content of legumes such as (beans, chickpeas, or lentils) increase satiety, which helps stabilising blood sugar and insulin levels which can reduce spikes after eating and improving insulin resistance.

One Cup Legume a Day Keeps the Doctor Away

A publication confirms that randomised & controlled clinical study in people with type 2 diabetes, consuming at least one cup of legumes every day for three months found that the legume rich diet was associated with significant improvement in patients health.

Particularly, following improvements in patient condition where observed:

-Decrease in body weight(2.7 kilograms/ about 6 pounds);

-Decrease in waist circumference (a 1.4 centimeter decrease);

-Decrease in blood sugar (a 0.5% decrease in HbA1c);

-Decrease in cholesterol (an 8-point decrease in LDL, measured in mg/dl); and

-Decrease in blood pressure (a 4.5-point decrease in systolic and a 3.1-point decrease in diastolic blood pressures, measured in mm Hg)”.

Red Lentils

Therefore, why not opt for a cup of legume a day and keep your doctors away.

The entire study available in


Hosseinpour-Niazi, S., Mirmiran, P., Hedayati, M., & Azizi, F. (2014). Substitution of red meat with legumes in the therapeutic lifestyle change diet based on dietary advice improves cardiometabolic risk factors in overweight type 2 diabetes patients: a cross-over randomized clinical trial. European Journal Of Clinical Nutrition, 69, 592. Retrieved from

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