Healthy Gains with Legumes

There was some new research presented at the Annual Academy of Food and Nutrition Conference this year, showing an association between eating more beans or legumes with improved nutrition and a higher quality diet. Pulses, which are part of the legume family, are the edible seeds of plants. They include beans, peas, chickpeas (or garbanzos) and lentils. Peanuts are also considered legumes even though many think of them as nuts. The study revealed eating these foods can be beneficial to your health and the more the better.

Unfortunately, more than 80% of Americans are falling short of the recommendations for consuming legumes. Studies have found due to their fiber content and micronutrient levels, legumes can help decrease the risk of cardiovascular disease, diabetes, and cancer. The fiber content is extremely high so when you add beans to a dish or meal they can help you feel more satisfied. Also, legumes are an inexpensive source of nutrition and easy to use, especially if you choose canned. They are a great source of complex carbohydrates and protein and provide B-complex vitamins, iron, copper, magnesium, manganese, zinc, potassium, and phosphorus. Peanuts are a good source of vitamin E, resveratrol, and flavonoids which can help protect the cells against oxidative stress and inflammation.

Here are some of the many benefits of legumes and simple ways to add them to your diet:

• Good Source of Protein: For vegetarians or vegans, legumes provide an excellent source of plant-based protein. They are great paired with other starchy vegetables like rice, corn, and quinoa. Some people find eating a large plate of beans unpalatable, so it's best to mix them with other foods.
• Rich in Fiber: Legumes are packed with both soluble and insoluble dietary fiber. Black beans in particular have pectin which is an insoluble fiber, found to help lower cholesterol and blood sugar. Legumes are also a good source of insoluble fiber which helps move food through the digestive system and can assist in regulating your bowels. Black beans are great to mix with rice and tomatoes topped with avocado to eat alone or as a side dish with fish tacos.
• Blood Glucose Control: Legumes have a low glycemic index so they are digested and absorbed slowly. This can help prevent a rapid rise in blood sugar levels and be beneficial for those with diabetes. Chick peas in particular are very versatile. They can be blended with herbs and spices, olive oil, and lemon for a healthy spread or dip. They are great added to salads and soups. Also, instead of wheat pasta try garbanzo pasta. Make sure you cook it for the right amount of time so it doesn’t get mushy.
• Heart Health: Consuming legumes regularly has been shown to lower blood pressure and cholesterol. The fiber content, potassium, and magnesium contribute to heart health. A recent study found a cup of lentils daily can reduce total and LDL cholesterol. Lentils are very high in protein and easy to prepare. Thicken soups and casseroles by adding lentils. Substitute some of the meat in burgers for mashed lentils. Lentil curry is a great plant-based meal!
• Enhances Weight Management: Legumes in your diet promote satiety and help control your appetite which can keep calorie intake in check. Soups made with legumes are particularly filling. Cannellini beans are a lightly flavored bean great mixed in a rice-based soup with veggies and chicken. They are also good in a bean dip or spread.
• Bone Health: Magnesium, calcium, and phosphorus are all important to bone density and strength. This helps reduce the risk of osteoporosis. Kidney beans are loaded with phosphorus and great to add to salads. They can also be the foundation of a hearty vegetarian chili.
• Environmentally Friendly: Legumes are eco-friendly and have a lower carbon footprint than animal-based protein. They help enrich the soil by fixing nitrogen and reducing the need for synthetic fertilizers. Peanuts and soybeans are especially good nitrogen fixers. Tofu is a great way to eat soy. Try cutting extra firm tofu in small chunks and mix with olive oil, tamari sauce, sriracha, and corn starch. Place in an air fryer at 400 and cook for about 10 minutes shaking halfway through. Then use them in curry, on a salad, or mixed with veggies and ramen. Easy, plant-based, and so yummy!

Often people are intimidated by beans or legumes because they think they need to buy them dry and cook them which can be a long process. Canned beans are great because they are cheap and come in all varieties in reasonable amounts. When you buy canned beans rinse them well in a colander with cold water and then place them in a container in the refrigerator. Then they are ready to add to dishes, casseroles, soups, dips, salads, and even wraps. Sometimes it's easier and more palatable to add small amounts into other foods and meals throughout the day than trying to eat a large quantity at once.

Diet and Nutrients , Blog