Discover the health benefits of soybeans, black beans, mung beans & more! Best plant-based proteins for a nutritious lifestyle.

Legumes are the best source of plant-based protein! Legumes possess plant proteins with nutritional value comparable to animal proteins. Therefore, many nutritionists advocate substituting a certain amount of meat and other animal products with legume-based foods.

Now, let’s explore the diverse nutritional benefits of different types of legumes:

1. Soybeans

Soybeans contain approximately 40% protein, matching animal proteins in both quantity and quality. The protein content of 500 grams of soybeans is equivalent to that of 1500 grams of eggs, 6000 grams of milk, or 1000 grams of lean pork. Soybeans are often referred to as “plant meat” and the “green milk cow.”

Soybeans have various health benefits, including invigorating the spleen, nourishing qi, promoting digestion, moisturizing dryness, nourishing blood, promoting bone development, and lowering cholesterol. They are therapeutically effective for conditions such as weak spleen and stomach, anemia, rickets, osteoporosis, hypertension, coronary heart disease, and atherosclerosis.

2. Black Beans

Black beans are a typical high-protein, low-fat food, containing 18 amino acids, especially the essential 8 amino acids for the human body. They also contain 19 types of oleic acid, with an unsaturated fatty acid content of 80%, ensuring high absorption.

Rich in vitamin E, anthocyanins, and isoflavones, black beans are considered a nourishing food with benefits such as nourishing yin, invigorating qi, nourishing the eyes, dispelling wind and heat, promoting blood circulation, and detoxification.

3. Mung Beans

Mung beans contain proteins and lecithin that stimulate nerves and enhance appetite, providing essential nutrients for many vital organs. With a protein content of 22%-26%, mung beans surpass wheat flour by 2.3 times, millet by 2.7 times, cornmeal by three times, and rice by 5.2 times. The amino acid content in mung bean protein is 2-5 times that of cereal proteins, particularly rich in essential amino acids like tryptophan, lysine, leucine, and threonine.

Mung beans have heat-clearing, detoxifying, and anti-allergic properties, making them effective for conditions such as hypertension, edema, and conjunctivitis.

4. Peas

Peas contain high-quality protein, playing a significant role in boosting the immune system. They also contain abundant carotene and lutein, which are beneficial for protecting the optic nerve and improving vision.

With a sweet taste and neutral nature, peas belong to the spleen and stomach meridians. They are known for their effects on invigorating the middle qi, stopping diarrhea, regulating the camp defense, promoting urination, reducing swelling, and dispelling toxins. Peas are commonly used to treat conditions such as athlete’s foot, swelling, lactation disorders, spleen and stomach discomfort, hiccup, vomiting, abdominal distension, thirst, and diarrhea.

5. Chickpeas

Chickpeas are a type of miscellaneous legume in the staple food category, rich in high-quality protein, dietary fiber, calcium, zinc, potassium, and B vitamins.

With a sweet taste and neutral nature, chickpeas belong to the lung and stomach meridians. They have heat-clearing and detoxifying properties, making them suitable for treating diabetes, hepatitis, and athlete’s foot. Chickpeas are particularly effective in replenishing blood, calcium, and are considered the best food for diabetes and hypertension patients.

6. Lima Beans

Lima beans have the effect of relieving summer heat, invigorating the spleen, and transforming dampness.

Modern research indicates that lima beans can enhance immunity, have antioxidant, antibacterial, antiviral effects, and protect nerve cells.

Lima beans can be used to treat conditions such as spleen and stomach weakness, diarrhea, excessive vaginal discharge, poor appetite, chest tightness, abdominal distension, summer heat-induced vomiting and diarrhea, and food or drug poisoning.

7. Adzuki Beans

Adzuki beans have therapeutic effects on obesity, hypertension, coronary heart disease, diabetes, and arteriosclerosis. Particularly noteworthy is their ability to reduce fat in various meats, making them an exceptional ingredient for soup, earning them the title of the “king of beans” among the public. Adzuki beans are highly nutritious, with a protein content of up to 18% and as many as 17 amino acids. They are known for their blood-tonifying and calcium-supplementing effects, making them a precious variety among beans.

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