The benefits of legumes

Legumes such as beans, lentils, peas, and soybeans are nutrient-dense and climate-smart foods that deserve a larger place on our plates. They provide protein, dietary fiber, minerals, and bioactive compounds, and can support health in several ways.

Legumes are the seeds of plants belonging to the Fabaceae family and include, among others, beans, lentils, peas, and soybeans. Dried legumes are often referred to as pulses in English, a term that does not include fresh green beans or green peas. Although peanuts are botanically classified as legumes, they are usually considered nuts from both a culinary and nutritional perspective. Coffee and cocoa beans are also excluded when legumes are discussed in nutritional contexts.

Nutritional value and protein quality

Legumes provide protein, dietary fiber, complex carbohydrates, minerals, and bioactive compounds, while being low in total fat and saturated fatty acids. They are particularly rich in dietary fiber and contain important minerals such as iron, zinc, magnesium, and potassium, as well as bioactive compounds like flavonols and isoflavones.

The protein content varies among different legumes. Soybeans stand out due to both their high protein content and high protein quality. Other legumes are generally rich in lysine but lower in the sulfur-containing amino acids methionine and cysteine, meaning their protein is not complete. However, by combining legumes with cereals, a complete protein intake can be achieved.

Health effects of legumes

Regular consumption of legumes has been associated with a lower risk of several types of cancer, including colorectal and breast cancer, as well as reduced overall mortality. Associations with cardiovascular disease and type 2 diabetes are less clear in population studies where intake levels are often low. However, controlled intervention studies with higher consumption show beneficial effects on established risk factors such as blood lipid levels, blood glucose, insulin sensitivity, and blood pressure.

Replacing animal protein with plant protein from legumes can lower total and LDL cholesterol without negatively affecting HDL cholesterol or triglycerides. These health benefits are likely due to the combined effects of dietary fiber, protein, beneficial fatty acids, and bioactive compounds. Model-based analyses suggest that a daily intake of around 100 grams of legumes may increase life expectancy by approximately one year in adults aged 30–50. Research also indicates that legumes may contribute to improved weight management.

Consumption and dietary guidelines in the Nordic countries

Despite their documented health benefits, legume consumption in the Nordic and Baltic countries remains low, averaging 1–18 grams per day among adults. All Nordic dietary guidelines therefore encourage increased intake. In Sweden, the recommendation is to eat beans, peas, and lentils often, preferably daily, without specifying an amount. In Denmark and Finland, more specific recommendations are given: about 100 grams of cooked legumes per day in Denmark and 50–100 grams in Finland. Unlike the Danish guidelines, the amount according to the Finnish recommendation also includes fresh green peas.

Tolerance and cooking

With increased consumption of legumes, some individuals may experience gastrointestinal discomfort such as gas. This is caused by certain carbohydrates known as oligosaccharides. These symptoms usually decrease as the body gradually adapts to a higher intake. Raw or insufficiently cooked legumes can also cause nausea, abdominal pain, and vomiting due to their content of lectins. Lectins are broken down and rendered harmless through soaking followed by adequate cooking.

Legumes in meat and dairy alternatives

Legumes are a common raw material in foods intended to replace meat and dairy products. In many of these products, primarily the protein fraction of the legume is used, which means that the nutritional quality of the products is strongly influenced by the other ingredients included. Their nutritional quality and health effects therefore cannot automatically be equated with those of whole legumes, but need to be evaluated on a case-by-case basis. There is also a growing interest in product development using whole legumes, which could be beneficial in terms of nutritional quality and health effects.