Edible legumes, such as pink beans and brown lentils, are good sources of protein, complex carbohydrates, fiber, vitamins, minerals and disease-fighting substances called phytochemicals. Like the protein in meat and dairy products, the protein in legumes is easily absorbed and well utilized by the body. Legumes are one of the most economical sources of both high quality protein and many other important nutrients.
Identification
Legumes are identified botanically as plants with pods that split in half to reveal their seeds. Legumes with edible seeds include red, green or brown lentils, yellow or green split peas and dried beans such as kidney, black, pinto and garbanzo beans. Soybeans, black-eyed peas and peanuts are also legumes. All legumes make similar nutrition contributions to the diet.
Nutrition
The nutrition profile for legumes includes protein, complex carbohydrate that includes fiber and iron. Most legumes are also very low in fat. For example, 1 cup of canned garbanzo beans contains 286 calories, 12 g protein, 3 g fat, 54 g carbohydrate and 11 g fiber, plus 18 percent of the daily value, or DV, for iron. One cup of cooked lentils provides 230 calories, 18 g protein, 1 g fat, 40 g carbohydrate and 16 g fiber, plus 37 percent of the DV for iron. Legumes are also good sources of the B vitamins, the minerals magnesium and potassium and various phytochemicals, or beneficial plant chemicals, such as flavonoids and isoflavones, that may help prevent the development of chronic disease.
Significance
Legumes are very important in human nutrition because they are higher in protein than any other plant food and the quality of the protein they contain is high as well. Soybeans contain more protein than beef and soy products, such as soy meal and soy flour, and are often used to improve the protein content of commercially prepared foods such as pasta and bread. Because of their protein and iron content and relatively low cost, legumes are excellent meat substitutes for vegetarians and others who choose to cut back on or avoid animal foods for health or economic reasons.
Benefits
The risk of developing diabetes or heart disease is lower when legumes are regularly eaten instead of protein foods that are high in fat, such as meats and cheeses and other whole-milk dairy produces, and refined carbohydrates that are low in fiber, such as baked goods made with sugar and white flour.
Amount
A single serving of cooked legumes is 1/2 cup. The Dietary Guidelines for Americans recommended a specific amount of legumes in the diet for the first time in 2005. The recommendation is to consume at least 3 cups, or six servings, of legumes every week. The American Heart Association also recommends at least four servings of nuts, legumes and seeds each week as part of a heart-healthy diet.
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