Legumes are a class of vegetables containing edible seeds inside pods. A major nutritional benefit of legumes is their high-protein, low-fat, high-fiber content, making them an excellent substitute for higher-fat animal protein when you're trying to lose weight or save money. Research also suggests that adding legumes to your diet can help manage both blood glucose and cholesterol levels, which may lead to a reduced risk of type 2 diabetes and heart disease. Consult your doctor before making any dramatic changes to your current diet.
Types of Legumes
The legume family includes lentils, green peas, chickpeas, cowpeas, black-eyed peas and a variety of beans, such as black, Great Northern, navy, adzuki, kidney and pinto. Soybeans also fall under the category of legumes, as do peanuts. If you buy legumes dry, they require soaking before cooking to make them edible and absorbable by the body. You can also purchase many legumes ready-to-eat in cans, but you should compare brands to find the lowest sodium content. Use these versatile, inexpensive vegetables in soups, stews, burritos, dips, falafel, curries, spreads and salads.
Nutrients in Legumes
In addition to protein needed to build muscles and tissue, legumes are high in dietary fiber, which helps lower LDL, or "bad," cholesterol and also facilitates healthy digestion. Many legumes are rich in the minerals iron, calcium, potassium and phosphorus, and contain a moderate amount of B vitamins. Phytonutrients --- beneficial, naturally occurring compounds in plants --- are also abundant in legumes. For example, cowpeas and peanuts supply quercetin, a flavonoid with anti-inflammatory properties, according to the journal "Plant Genetic Resources: Characterization and Utilization"; soybeans are high in isoflavones, a weak form of estrogen.
Health Benefits
Low on the glycemic index, legumes help control blood glucose, making them a good food for diabetics and people at risk for diabetes, such as those with insulin resistance. The glycemic index measures how quickly foods turn into sugar in the digestive system, creating a rise in blood glucose levels. Legumes absorb slowly, maintaining stable glucose levels and preventing spikes and crashes. Also, because it is rich in soluble fiber, a legume diet reduces total blood cholesterol and LDL, promoting heart health. A 19-year study of more than 9,000 subjects, with results published in the "Archives of Internal Medicine" in 2001, found that increased legume consumption reduced risk of coronary heart disease by 22 percent.
Considerations
With the exception of soybeans, the protein in legumes is not considered "complete," as it does not contain all nine essential amino acids. Combining legumes with whole grains, such as rice and beans or hummus with pita bread, will round out your protein requirements. In addition, some people experience increased intestinal gas when consuming legumes. In his book "Staying Healthy with Nutrition," Dr. Elson Haas advises that eating beans in a 1-to-3 ratio with whole grains reduces uncomfortable gas. When you soak legumes overnight, discard the water and start with fresh water for cooking to minimize gas.
References
- Oregon State University --- Linus Pauling Institute; Legumes; Jane Higdon, Ph.D.; December 2005
- MayoClinic.com; Beans and Other Legumes: Types and Cooking Tips; June 16, 2009
- "Archives of Internal Medicine"; Legume Consumption and Risk of Coronary Heart Disease in U.S. Men and Women: NHANES I Epidemiologic Follow-Up Study; L.A. Bazzano, et al.; November 2001
- "Plant Genetic Resources: Characterization and Utilization"; Flavonoid Content in Different Legume Germplasm Seeds Quantified by HPLC; M.L. Wang, et al.2008
- "Staying Healthy with Nutrition"; Elson Haas, M.D.; 2006
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