Health Benefits of Legumes

Legumes are plants in the pea family, which produce pods (long seed container), that splits into two valves with seeds attached to one edge of the valves. Legumes are among the most nutritious plant foods because it is high in protein, B-complex vitamins, iron, potassium, magnesium and other essential minerals. They also provide large amounts of fiber, including the soluble type that is important in controlling blood cholesterol levels.
The varieties of beans and legumes like black beans, dried peas, garbanzo beans, kidney beans, lentils, lima beans, navy beans, pinto beans, soybeans could be taken in any form: dried, frozen, fresh and could be included in salads, soups and casseroles. Although peanuts are often classified as nuts, they are actually legumes.

Benefits:

• Legumes contain more protein than any other plant derived food.
• Legumes are high in soluble fiber, which prevent constipation, promote a healthy digestive tract, help lower blood cholesterol levels, and can reduce the risk of some types of cancer. The beans and legumes can help in reducing cholesterol levels by approximately 20% with just half a cup of dry beans each day.
• Legumes are loaded with complex carbohydrates, the nutrients that are responsible for providing energy to the muscles and brain. This is therefore a good food for diabetic because their balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that typically occurs after eating simple carbohydrates.

• Legumes are low in calories and fat; soybeans and peanuts, however, are high in mostly unsaturated oils.
• Colored beans are higher in antioxidants. Antioxidants help to reduce oxidative stress, which is associated with degenerative diseases in the body.

Cooking Tip: To reduce flatulence and intestinal symptoms associated with eating beans, cook with herbs and spices such as fennel, anise, turmeric, lemongrass, dill, oregano, rosemary, cilantro, and bay leaf.

Storage Tip: If stored properly, dried beans and peas will last for a year or more. Keep them in their unopened bag. After opening, store the beans in a dry, tightly closed glass jar in a cool, dark area.

Drawbacks:

• May cause bloating and intestinal gas.
• Legumes contain a number of toxic substances or compounds that interfere with the action or absorption of vitamins. Soybeans, for example, contain substances that destroy beta carotene and vitamin B12 and D; beans and peas have an anti-vitamin E compound. Heating  and cooking inactivates most of these substances, but to compensate for any vitamin loss, it’s a good practice to balance legume consumption with ample fresh fruits and yellow or dark green vegetables (for beta carotene), lean meat or other animal products (vitamin B12), and wheat germ, fortified cereals, seeds, nuts, cooked greens, and poultry (for vitamin E).
• Some legumes, especially peanuts, trigger an allergic reaction or migraine headaches in some people. In such cases the offending foods should be eliminated from the diet.