Health benefits of Legumes

Health benefits of Legumes:

Beans, peas, and lentils are from a family of vegetables called legumes. They are an extremely important part of a healthy diet. Legumes are a major source of complex carbohydrates, fiber, protein, and such minerals as potassium, magnesium, and zinc, all necessary for life. In addition, they are low in fat and are very affordable.

Legumes come in a wide variety to satisfy individual preferences. Beans, in particular, can be seasoned with garlic, onion, spices, salsa, or even cheese to enhance their flavor. Some of the varieties you may want to try include pinto beans, navy beans, kidney beans, lima beans, and black beans. Less common varieties include: chick peas or garbanzo beans, adzuki beans, broadbeans, butter beans, cannellini beans, cowpeas, cranberry beans, great northern beans, mothbeans, mung beans, mungo beans, snow peas, winged beans, yam beans, and yellow or white beans. Visit your local supermarket or food co-op to discover your choices.

For anyone who needs to get more protein in their diet to increase health, strength, energy, etc., and either doesn't or can't increase the meats it is most commonly found in, legumes are an important source for this nutrient.

Some people avoid beans due to the intestinal gas or bloating they may produce. But if you gradually increase the amount of beans you eat over several weeks, you can overcome that concern. Soak beans for 8 to 12 hours, replacing the water every few hours, and this also helps. Slow cook them, to help reduce the gas-forming compounds. Adding a little baking soda will also help, or you can buy enzyme products at the drug store that break down the gas-forming parts of the bean. Note: Since legumes have high amounts of fiber, it is very important to drink plenty of fluids, especially water, to avoid constipation as you increase them in your diet.

There are many vegetarian cookbooks available with wonderful and creative recipes using legumes. Or you may want to add beans to your favorite salad, soup, or casserole. Whatever way you eat them, beans are important to a healthy diet.

Ways to incorporate more legumes into your meals and snacks:

Note: tofu, just in case you didn’t know, is made from soybeans. If you are looking for information about soybeans or tofu, you will not find it here. I’ve eliminated all mention of it from this information because it’s been found there are harmful concerns about soybeans (and tofu) now, so I prefer to get these nutrients from other sources. For more information about these concerns go here: http://rheumatic.org/soy.htm

Prepare soups, stews and casseroles that feature legumes.
Use pureed beans as the basis for dips and spreads. Have you tried a Refried Bean Dip using canned refried beans? Yum!!!
Add canned beans to soups, stir-fry recipes, pasta dishes and salad recipes. They are great additions for flavor, in addition to their nutritional qualities.
Add chickpeas or black beans to salads.
Add garbanzos or other canned beans to your salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.
I have to say I've never had lentils in my life... no one in my family used them. So, I am going to try them, and feel sure I'll like them. For more information about Lentils, their storage and uses, and recipes, to to this site: http://homecooking.about.com/cs/vegetables/a/lentils.htm.

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