Legume

Legumes are a staple food all over the world and are one of the best sources of soluble fiber. Plus, they're low in fat and high in good quality protein -- a great health-saving combination. Beans can be gassy, of course, but there are ways around that. So don't let their "explosive" nature scare you away from some of the best nutrition around.

Beans, peas, and legumes are from a family of vegetables called legumes. They are an extremely important part of a healthy diet. Legumes are a major source of complex carbohydrates, fiber, protein, and such minerals as potassium, magnesium, and zinc, all necessary for life. In addition, they are low in fat and are very affordable.

Legumes come in a wide variety to satisfy individual preferences. Beans, in particular, can be seasoned with garlic, onion, spices, salsa, or even cheese to enhance their flavor. Some of the varieties you may want to try include pinto beans, navy beans, kidney beans, lima beans, and black beans. Less common varieties include: chick peas or garbanzo beans, adzuki beans, broadbeans, butter beans, cannellini beans, cowpeas, cranberry beans, great northern beans, mothbeans, mung beans, mungo beans, snow peas, winged beans, yam beans, and yellow or white beans. Visit your local supermarket or food co-op to discover your choices.

For anyone who needs to get more protein in their diet to increase health, strength, energy, etc., and either doesn't or can't increase the meats it is most commonly found in, legumes are an important source for this nutrient.

Some people avoid beans due to the intestinal gas or bloating they may produce. But if you gradually increase the amount of beans you eat over several weeks, you can overcome that concern. Soak beans for 8 to 12 hours, replacing the water every few hours, and this also helps. Slow cook them, to help reduce the gas-forming compounds. Adding a little baking soda will also help, or you can buy enzyme products at the drug store that break down the gas-forming parts of the bean. Note: since legumes have high amounts of fiber, it is very important to drink plenty of fluids, especially water, to avoid constipation as you increase them in your diet.

The soluble fiber in beans helps lower levels of damaging ldl cholesterol in the blood, thus lowering heart-disease risk. And by slowing down carbohydrate absorption, soluble bean fiber fends off unwanted peaks and valleys in blood glucose levels -- especially valuable to people with diabetes. Beans also provide substantial insoluble fiber, which can keep constipation and other digestive woes away.

Alcium, phosphorous, iron, copper, zinc, potassium and magnesium can all be found within these simple plants. In our tragically mineral-depleted diets, this accessible source is not to be undermined. Many sources claim that beans have heart protective qualities, many of which can likely be attributed to these powerful nutrients (2).

Did you know? just 100 grams of green legumes (uncooked) packs in a whole dayas worth of the fibre you need!

Legumes are an excellent source of fibre. In addition to gut motility, dietary fibre is well known for many health benefits. Notably, high intake of fibre is associated with lower blood cholesterol levels and protection against developing colon cancer and type 2 diabetes.

Did you know? just 100 grams of split red legumes (uncooked) has more potassium than a large banana!

We are so driven to reduce salt that sometimes we forget to look at the other half of the equation: getting enough potassium. Potassium can counteract the damaging effect of sodium and has been shown to lower blood pressure.

Did you know? out of all plant-based foods, legumes contain the most folate!

Legumes are an excellent source of folate. A type of b-vitamin, folate helps support red blood cell formation and proper nerve functions. Folate also plays an important role in lowering artery-damaging homocysteine. In addition, this water-soluble vitamin may help prevent anemia and protect against developing heart disease, cancer, and dementia. Folate is particularly important for women of childbearing age, as it is needed to support increasing maternal blood volume and to decrease the risk of neural tube defects (ntd) in newborn babies.

Did you know? a serving of legumes contains more protein than a serving of yogurt!

Legumes are a good source of protein. A a 3/4 cup serving of legumes provides about 13 grams of protein. With such a high protein content, no wonder legumes are regarded as a meat alternative in canadaas food guide!

Did you know? just 100 grams of legumes provides 50% of your daily iron needs!

Iron plays an integral role in the formation of hemoglobin in blood and myoglobin in muscles, both of which carry oxygen to the cells. Thatas why fatigue and tiredness are usually the first symptoms people notice when they are low in iron. Average adult women require double the daily amount of iron than men. For vegetarians, getting enough iron is particularly challenging. Regularly including legumes in your diet can help boost your iron intake.

Did you know? just 100 grams of red legumes provides 100% of your daily manganese needs!

Legumes are a very good source of manganese. This mineral is stored mainly in our bones and in major organs including the liver, kidney, and pancreas. Manganese plays a role in maintaining normal blood sugar level, and helps protect against free-radical damage.

Beans and seeds from legume family often contain immune-boosting vitamin c and the valuable energy restoring b complex (3).

Beans are balanced in both soluble and insoluble fiber. Together these natural elements are beneficial in regulating digestion, supporting bowel regularity, helping with detoxification and also maintaining healthy blood sugar levels.