If there was a prize for the most under-appreciated superhero in the food world, pulses would be a top contender.
When filling out the checklist of modern trends -- whether driven by nutrition, social conscience or price -- there are few foods that come even close to beans, peas, chickpeas and lentils by way of comparison.
Moreover, numerous studies show that beans, lentils, chickpeas and peas are among the healthiest foods.
A one-cup serving of pulses provides almost half of the daily recommended fibre. They are a complex carb with a low glycemic index and generous doses of vitamins and minerals such as folate and iron. They contain antioxidants and they are low in fat.
Eating legumes is a cheap and tasty way to lower cholesterol, lose weight and fight diabetes.
They can aid weight loss
Legumes are a low-glycemic index food, which means that they are digested slowly, which keeps energy levels on an even keel.
Studies show that low glycemic index (G.I.) diets can also aid weight loss by reducing hunger and food intake. In a recent study from Boston's childrens hospital, low G.I. diets were also shown to be one of the most effective strategies for keeping weight off.
When University of Toronto researchers compared weight loss by people eating pulses regularly against people eating a calorie-reduced diet and receiving dietary advice, they found both groups lost weight and shrunk their waistlines.
But the people eating pulses reduced their calorie and carbohydrate intake without realizing it and without anyone telling them how to do it.
Boston Children's Hospital
University of Toronto
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| Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss |
The most recent evidence linking legumes to improvements in blood sugar comes from the University of Toronto. In the study published last month, a group of type 2 diabetic patients were randomized to one of two diets; either eating a daily cup of legumes, or increasing their intake of insoluble fibre by eating more wholegrain cereals.
After three months, those in the legume group had significantly improved their blood glucose control, reduced blood pressure and lowered levels of dangerous blood fats to a far greater degree than those in the insoluble fibre group.
University of Toronto
They're a good source of antioxidants
Legumes contain a variety of naturally occuring antioxidants such as flavanols and anthocyanins, many of which give legumes their characteristic colours.
Studies show diets rich in antioxidants strengthen immunity and can protect again cancer, ageing and inflammation.
Of all legumes, red, black, pinto and kidney beans have particularly potent antioxidant capacity.
LPI Oregon State University
They may reduce risk of cancer
Eating legumes (beans) at least three times a week and brown rice at least once a week was linked to a reduced risk of colon polyps (which would in turn decrease the risk for colorectal cancer) by 33 percent and 40 percent respectively, according to Loma Linda University research recently published in Nutrition and Cancer.
Colon cancer is the second leading cause of cancer death in the United States and the third most common cancer in both men and women, according to the American Cancer Society.
"Legumes, dried fruits, and brown rice all have a high content of fiber, known to dilute potential carcinogens," lead author Yessenia Tantamango, MD says.
The protective effects of these foods could be due in part to their cancer-fighting agents, the study reported.
Data published in the journal Nutrition and Cancer
The cardio-protective benefit of legumes comes in part from their ability to lower triglycerides, a type of blood fat shown to be more closely associated with heart disease than total cholesterol levels.
In one prospective study, adults eating legumes four times a week had a 20 per cent lower risk of heart disease than those eating them less than once a week.
The potassium and magnesium content of legumes are also believed to help keep blood pressure under control.
http://www.ncbi.nlm.nih.gov/pubmed/21135028
Legumes, especially soybeans, contain the largest percentage of protein among the vegetable foods and are in the same range as many meats. If legumes are a central part of a vegetarian’s diet, there will be enough protein in the diet. For example, one cup of cooked soybeans contains approximately 20 grams of protein; that is equivalent to:
- a quarter-pound hamburger
- three 8-ounce cups of milk
- three ounces of cheese.
This confirm that... good things come in small packages!!
Let's try this easy, healthy SALAD
Tomato-Basil Lima Beans
Prep Time:
10 min -
Cook Time:
12 min
Ingredients
10-ounce box of
thawed frozen lima beans
3 garlic cloves
cherry tomatoes
red pepper flakes
red pepper flakes
basil
white wine
vinegar
olive oil
parmesan cheese
salt
Directions
Toast 3 sliced garlic cloves and a pinch of red pepper flakes in a large skillet with olive oil. Add salt, then stir in a 10-ounce box of thawed frozen lima beans; cook about 7 minutes. Remove from the heat; add halved cherry tomatoes, sliced basil and a splash of white wine vinegar. Drizzle with olive oil and top with shaved parmesan cheese.
Toast 3 sliced garlic cloves and a pinch of red pepper flakes in a large skillet with olive oil. Add salt, then stir in a 10-ounce box of thawed frozen lima beans; cook about 7 minutes. Remove from the heat; add halved cherry tomatoes, sliced basil and a splash of white wine vinegar. Drizzle with olive oil and top with shaved parmesan cheese.