5 types of beans rich in protein

Protein helps build muscle, nourishes skin and hair, and supports weight loss. Vegetable proteins are often found in beans. Adults should prioritize this type of protein in their daily diet to limit factors that are not beneficial to health.

Boiled soybeans

100 g of boiled soybeans has about 18 g of protein, rich in calcium, vitamins C, K, iron and folate. This dish contains plant compounds that can prevent breast and prostate cancer. Menopausal women regularly eat this type of bean to help reduce menopausal symptoms and slow down the process of osteoporosis.

People with kidney failure should limit soybeans because they contain a lot of protein and can increase the burden on the kidneys. People with thyroid disease should limit their intake of processed soy products such as soybean meal and muscle-building protein powder.

Kidney beans

Eating 100 g of kidney beans provides the body with about 7.2 g of protein. This type of bean is rich in potassium and iron, which helps protect the heart and strengthen immunity. Over time, high blood sugar can increase the risk of many chronic diseases. Kidney beans have a low glycemic index (GI), do not increase blood sugar after eating, preventing type 2 diabetes.

Black beans

Like other beans, black beans contain resistant starch that doesn’t break down like other carbohydrates, so it doesn’t increase blood sugar levels. People can add black beans to their daily nutritional menu to increase fiber and protein. Families can use black beans to make sweet soup, make milk, make cakes, cook sticky rice…

Peas

In addition to protein, peas are rich in vitamins, minerals, and antioxidants, preventing the risk of some cancers. The fiber in this dish helps food move through the intestines for easier digestion. Peas contain antioxidants lutein and zeaxanthin that help protect eyes from chronic diseases such as cataracts and age-related macular degeneration.

Lentils

100 g of lentils has about 9 g of protein. Protein can block angiotensin-converting enzyme – a protein that causes blood vessel constriction and increased blood pressure. High homocysteine ​​levels are another risk factor for heart disease. These concentrations may increase when dietary folate intake is inadequate. Lentils provide folate which can prevent excess homocysteine ​​from building up in the body.

Overweight people should add lentils to their diet to maintain a stable weight. Eating this dish regularly helps regulate blood sugar levels and improve intestinal health.