What counts as a legume?
Legumes are the edible seeds of plants in the pea family — beans, lentils, chickpeas, peas, peanuts and soy. They grow inside pods and, almost uniquely among foods, deliver protein and fibre together with very little fat.
Why eat them
- Protein to build and repair, without the saturated fat of meat.
- Fibre that feeds your gut bacteria and keeps you full for hours.
- Slow carbohydrates for steady energy instead of a sugar spike.
- Iron, folate, potassium and magnesium in meaningful amounts.
How much
Most longevity diets land around one to three servings a day. A serving is roughly half a cup cooked. Starting the day with a handful of beans in a stew or a scoop of hummus is an easy way to hit it.
Getting started
New to beans? Build up slowly and drink plenty of water — your gut bacteria need a week or two to adjust to the extra fibre. Canned beans (rinsed) are just as nutritious as dried and far faster.