The lowdown on legumes

Legumes are an important part of a healthy diet. Those who regularly include legumes in their diet tend to eat more fibre and certain minerals like potassium, magnesium, and iron. Local and international dietary guidelines all encourage legumes because they contribute to good health and can reduce the risk of lifestyle disorders. Regularly include legumes in your meals to keep you feeling fuller for longer and to add good nutrition to each bite.

What are legumes and why do we need them?

Legumes include beans, peas, lentils, and soya (such as tofu), and are good sources of non-animal protein and fibre – one cup of cooked legumes provides more than half the amount of fibre you need each day. This fibre includes both soluble fibre (which helps manage healthy blood sugar levels and improves cholesterol levels) and insoluble fibre (which keeps you regular). The carbohydrates in legumes are complex, and so take longer to break down. This means they provide energy over a longer period of time and help you to feel fuller for longer.

Beans are also naturally low in fat, and although soya is higher in fat, it is mostly healthy unsaturated fat. Legumes also contain phytochemicals, such as phytosterols and isoflavones, which help prevent cancer, as well as resistant starch, which improves blood sugar and cholesterol levels and fosters good bacteria in the gut.

These attributes mean that legumes help you to maintain a healthy weight while reducing your risk of becoming overweight or obese, and of developing diabetes, heart disease, and cancer.

Up your legume intake

• Add chickpeas, beans, or other legumes to salads and soups for extra protein and fibre.
• Substitute meat in a recipe for legumes for a meat-free meal, such as a lentil curry or bean burgers.
• Use hummus as a spread or dip for vegetables.
• Have baked beans on whole-wheat toast for a healthy breakfast, or make an omelette and use legumes in the filling.
• Include legumes in wraps or sandwiches for lunch.
• Thicken soups or stews with pureed legumes.

References:

Global Pulse Confederation. http://pulses.org/future-of-food/pulses-nutrition Date of access: 22 Jun. 2017.

Nordic Council of Ministers (NCM). 2012. Nordic Nutrition Recommendations 2012: Integrating nutrition and physical activity, 5th Edition. http://www.norden.org/en/theme/nordic-nutrition-recommendation Date of access: 22 Jun. 2017.

Papanikolaou, Y. & Fulgoni, V.L. 2008. Bean Consumption Is Associated with Greater Nutrient Intake, Reduced Systolic Blood Pressure, Lower Body Weight, and a Smaller Waist Circumference in Adults: Results from the National Health and Nutrition Examination Survey 1999-2002. Journal of the American College of Nutrition, 27(5):569-576.

U.S. Department of Health and Human Services & U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. http://health.gov/dietaryguidelines/2015/guidelines/ Date of access: 22 Jun. 2017.

Venter, C.S., Vorster, H.H., Ochse, R. & Swart, R. 2013. “Eat dry beans, split peas, lentils and soya regularly”: a food-based dietary guideline. The South African Journal of Clinical Nutrition, 26(3):S36-S45.