Black beans, black-eyed peas, chick peas, fava beans, kidney beans, lentils, lima beans, navy beans, split peas and pinto beans. With all the nutrition legumes provide, it’s a wonder we don’t eat them more often!
Legumes are an excellent source of protein. |
Legumes are one of the most versatile, nutritious and inexpensive foods available. They are low in fat and an excellent source of protein – 1 cup of cooked beans provides as much as 21 grams of protein, which isn’t bad considering a 3-ounce chicken breast delivers the same amount of protein! Because of its protein content legumes are considered an alternative to meat and a great option for vegetarians.
Both the Canadian and US Food Guides advise us to eat beans and lentils in place of meat more often – three servings per week to be exact – to help reduce saturated fat and increase fiber intake. These are two important dietary factors that can help keep weight down, blood sugar and cholesterol in check, and disease risks low.
Legumes are an excellent source of folate, a B vitamin that can help prevent spinal cord defects in newborns and offers protection against heart disease and certain cancers. Legumes also supply calcium, magnesium and potassium – minerals that help prevent high blood pressure.
Finally, as a source of low-glycemic carbohydrate legumes are digested slowly and as a result blood sugar is released gradually, fending off spikes and dips in energy after eating.
So aside from making that pot of chili or opening a can of beans in tomato sauce, how can you start incorporating legumes into your diet?
Here are some great suggestions:
? Top your next salad bar lunch salad with chick peas or red kidney beans instead of chicken, ham, eggs, or tuna;
? Add white kidney beans (or lentils) to a tomato-based pasta sauce for a vegetarian-inspired meal;
? Spread wrap sandwiches with hummus (a chick pea puree dip) instead of mayonnaise before filling;
? Try a lentil or hearty-bean soup for lunch;
? Enjoy hummus with raw veggies or baked pita triangles for a heart healthy snack;
? Add black beans or pinto beans to homemade tacos and burritos. Go all vegetarian or use half the amount of lean ground beef you normally would and make up the difference with beans.
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