Legumes , are driving force of people’s diets for many years and have fed the lower classes during difficult times through the centuries. Finally now they are taking the place they deserve in modern nutrition.
Legumes are nutritional powerhouses, loaded with protein, fiber, vitamins and minerals. They have also been shown to lower the risk of heart disease and diabetes, lower blood pressure and cholesterol, and help with weight loss. Gluten-free and
vegetarian, they contain twice the protein of quinoa. In fact, they’re so nutrient-dense that nutritionists actually consider them both a protein and a vegetable at once.
Protein-packed: They contain up to 9 grams of protein per ½ cup cooked
serving—twice the protein of quinoa. And unlike many protein-rich foods,
legumes are low in fat.
Nutrients galore: Legumes deliver high levels of potassium, magnesium, zinc, B vitamins and iron, and are loaded with more antioxidants than blueberries or pomegranate juice.
One serving of beans has 1.5 times the amount of iron as flank steak, plus three times the folate (an essential B vitamin) of kale, and as much potassium as a banana.
Beneficial for disease prevention: Legumes have been shown to improve blood sugar control and reduce blood cholesterol and blood pressure, thus reducing the risk factors for heart disease and diabetes.
High in fiber: Legumes are high in both soluble and insoluble fiber, helping with staying on regular weight, or losing weight, and feeling fuller longer.
Good for dietary restrictions: Being gluten-free and vegetarian makes them a good option for people with special diets, allergies or sensitivities.
Smart source of folate: Legumes are excellent sources of folate, a B vitamin important during pregnancy to reduce the risk for neural tube birth defects. Folate is also essential to brain development and function.
Children diet: Even children as young as six months can enjoy a puree of boiled legumes with other foods because they are an excellent complementary food for infants and young children to meet their daily nutritional needs.