Difference between Beans and Legumes

Probably when you’ve browsed recipe books or watched a culinary program, the phrase “legumes” comes up. However, you may think, “Those are just beans,” when you see the legumes. Start the head-scratching.

You’re not wrong! However, it’s also not quite that simple.

The distinction between beans and legumes is sometimes somewhat confusing. Many believe they are two entirely separate things. Some think “beans” and “legumes” are synonymous terms. Let’s debunk the myths around beans and legumes so you can confidently cook and consume them.

What are the differences between beans and legumes?

It turns out that the two truly don’t have any “differences” at all. This is due to the fact that beans are a particular kind of food that belongs to the larger class of legumes.

The following are the technical definitions:

• Legumes: Plants that bear fruit that grows in pods.
• Beans: Generally, the term “bean plant” refers to the entire plant; however, some species of legume plants provide seeds.

It means legume is a plant that bears fruit grown in a pod. Beans are a type of legume, defined as edible seeds that grow in long pods on legume plants. Let’s use an analogy to explain this. Think of legumes as birds and beans as peacocks. In comparison, all peacocks are birds, but not all birds are peacocks. Others could be herons (peanuts), penguins (lentils), or sparrows (peas).

In other words, all beans are legumes, but all legumes aren’t necessarily beans.

Until now, we have overlooked the difference between legumes and beans. However, we need to analyze each in greater depth for greater clarity. Understanding the nutrient differences in each of them and the relevant health benefits we get when consuming them is essential. So, let’s get started.

Did you know?

Green beans aren’t, technically speaking, beans. Green beans are simply legumes, not beans because the plant’s fruit is in a pod. So sarcastically this name only creates more of misunderstanding and confusion!

Legumes

Legumes are a family of plants that produce seeds enclosed in pods. They belong to the Fabaceae family and are known for their rich nutritional content. You can always look for consuming legumes as they are an essential source of protein. Our ancestors have been cultivating it for centuries and are integral to the diets of many cultures worldwide.

Examples of Legumes

1. Lentils

• Brown lentils
• Green lentils
• Red lentils
• Black lentils
• French green lentils
• Beluga lentils

2. Peas

• Green peas
• Split peas (green or yellow)
• Snow peas

• Snap peas
• Chickpeas (Garbanzo beans):
• Regular chickpeas
• Kabuli chickpeas (larger variety)
• Desi chickpeas (smaller and darker variety)

3. Soybeans

• Edamame (young, green soybeans)
• Mature soybeans (used to make soy products like tofu, soy milk, and tempeh)
• Lupins (lupini):
• White lupins, or lupini beans (a type of bean popular in the Middle East)
• Blue lupins
• Yellow lupins

4. Peanuts

They’re often considered nuts, but peanuts are legumes that grow underground.

• Cowpeas
• Black-eyed peas
• Crowder peas
• Cream peas

• Broad beans (Fava beans)
• Pigeon peas

Nutritional Benefits of Legumes

Dig in further to know how legumes are highly nutritious and offer a range of health benefits.

#1 Rich in Protein

Are you constantly searching for a diet full of proteins? So let us tell you that your search ends here. Legumes are an excellent plant-based source of protein ^[1]. Therefore, it makes them a valuable component of vegetarian and vegan diets.

#2 Full of Fibre

Your health is in the best fit if you face zero digestion issues. Right? If we tell you that to have that Happy Tummy feel, you must increase your fibre intake, and the best diet full of fibre is legumes. Rich in dietary fibre, legumes contribute to digestive health and can help manage cholesterol levels ^[2].

Do you wonder how to go about and whom to consult when consuming fibre? So worry not, folks, because the plan for your journey of a balanced diet is just a click away as Aashirvaad Atta with Multigrains and a group of qualified nutritionists has developed the My Meal Plan test to ascertain how much fibre you take in daily and to offer you a thorough meal plan that fits with the recommended intake. So, make the most of it by just clicking the link.

#3 Help in Weight Loss

The legumes’ fibre content may be why it aids in weight loss. For people to lose weight, fibre is crucial. A diet full of legumes keeps the stomach full and reduces unwanted food cravings because it contains the proper quantity of fibre. Moreover, the combination of protein and fibre in legumes can contribute to a feeling of fullness, supporting weight management efforts.

#4 Boosts Energy Levels

Legumes provide a steady source of complex carbohydrates, offering sustained energy ^[3]. So, next time you feel lethargic, try including legumes in your diet so that you feel energetic and refreshed all day long.

#5 High in Antioxidants

Some legumes, like black beans and red lentils, are rich in antioxidants that help combat oxidative stress in the body ^[4]. So, to stay stress-free, eat more legumes.

#6 Blood Sugar Regulations

Legumes’ fibre and protein content can aid in stabilizing blood sugar levels, making them beneficial for individuals with diabetes.

Beans

Let’s move on from legumes and discuss beans to highlight how they differ from legumes. Beans are a particular legume, distinguished by how their seeds are usually held in long, cylindrical pods. Depending on the kind of bean, these pods might differ in size, shape, and colour. Beans are extensively grown for their seeds, which are considered a staple in many different kinds of cooking because of their nutritional benefits and adaptability.

Examples of Beans

1. Kidney Beans: Large, kidney-shaped beans available in various colours, such as red, white, and black.
2. Black Beans: Small, black beans with a slightly sweet flavour.
3. Navy Beans: Small, oval, and white beans, often used in dishes like baked beans.
4. Pinto Beans: Medium-sized, speckled beans with a mottled appearance.
5. Cannellini Beans: Large, white Italian beans often used in salads and soups.
6. Garbanzo Beans (Chickpeas): Round, beige beans with a nutty flavour.
7. Lima Beans: Flat, kidney-shaped beans with a buttery texture.
8. Black-Eyed Peas: Small, cream-colored beans with a black spot.

Nutritional Benefits

Beans offer a range of nutritional benefits, contributing to a healthy and balanced diet:

#1 Diabetes-friendly

Beans, due to their low glycemic index, cause the body to absorb energy more slowly. This lessens the chance of a post-meal spike in blood sugar. Low-glycemic foods, such as beans, are typically beneficial for people with diabetes; particularly those with Type 2 diabetes, as they help them better control their insulin and blood sugar levels ^[5].

#2 Lowers “bad” cholesterol

Soluble fibre, which gels into a watery substance in the stomach, is abundant in beans. Before your body can, this gel absorbs cholesterol, particularly “bad” LDL cholesterol. Reduced cholesterol contributes to the prevention of heart disease and stroke ^[6].

#3 Good for Digestion

Beans also contain insoluble fibre, which your body can’t digest. Insoluble fibre can help add bulk to your stools, reducing problems like constipation. Some of the bacteria in your digestive system consume this insoluble fibre. Consuming insoluble fibre feeds these beneficial bacteria and maintains a healthy digestive tract.

The Final Word

Beans and legumes are great for your health, providing protein and fibre that can aid in weight maintenance and improve gut health. If you’d like to consume more but lack the time to prepare them or need assistance knowing where to begin, open a can of beans or microwave some peas to add to spaghetti, salad, soup, or rice. All of the advantages of beans are yours with very little work. So, go and enjoy those tiny superheroes for the best health.

FAQs