Legumes!

[Guest guest]

This from the IVU-Veg-News yesterday.

 

(US) Nutrition Q & A: Legumes are loaded with

good things

 

http://www.post-gazette.com/pg/06117/685346-34.stm

 

Nutrition Q & A: Legumes are loaded with good things

 

Thursday, April 27, 2006

By Mary Alice Gettings and Cindy Javor

 

Q: I continually read that we should increase our

intake of

plant-based foods. I understand that certain beans are

a healthy

alternative to animal-based foods. What specific beans

are good for

you?

 

Nutrient Content of Popular Legumes

 

Serving size: 1/2 cup

 

Navy beans, cooked:

9.5 g fiber, 128 calories

Kidney beans, canned:

8.2 g fiber, 109 cal.

Split peas, cooked:

8.1 g fiber, 116 cal.

Lentils, cooked:

7.8 g fiber, 115 cal.

Black beans, cooked:

7.5 g fiber, 114 cal.

Pinto beans, cooked:

7.7 g fiber, 122 cal.

Lima beans, cooked:

6.6 g fiber, 108 cal.

White beans, canned:

6.3 g fiber, 154 cal.

Chickpeas, cooked:

6.2 g fiber, 135 cal.

Great northern beans, cooked:

6.2 g fiber, 105 cal.

 

A: Certain types of beans, or legumes, have been

consumed around the

world for more than 10,000 years, but most of us know

little about the

fact that they are a healthy and versatile food.

Legumes provide many

nutrients -- protein, fat, carbohydrates, and fiber --

that your body

needs. In addition, they are also low in saturated fat

and are

cholesterol-free. They officially fall under the meat,

poultry, fish,

dry beans, nuts and egg group in the new My Pyramid,

but they can also

be considered a part of the grain group.

 

There are several types of legumes. The most common

legume crop in the

world is the soybean. Others include black-eyed peas;

chickpeas

(garbanzo beans); lentils; and black, red, white,

navy, and kidney

beans. A 1/2-cup serving of cooked, dry beans can be

substituted for 1

ounce of meat. This same portion size can also count

as a grain

serving. While the soybean is the only legume that

contains all of the

building blocks of a complete protein (like that of

animal products),

most all legumes provide iron, folic acid, calcium,

magnesium,

potassium and B vitamins to help meet daily vitamin

and mineral

requirements. In addition, they are an excellent

source of fiber.

 

A misconception about legumes is that they are

difficult to prepare.

Actually, legumes are easy to prepare and can be eaten

alone or

combined with other foods. Legumes generally pick up

the flavor of

foods and spices with which they are cooked. For

example, soy has been

used in everything from stir-fry dishes and burgers to

smoothie

beverages and cheesecake. Chickpeas can be enjoyed as

a roasted snack

or used in salads and dips. Many have enjoyed navy

beans in the

popular candy Boston Baked Beans and kidney beans

in chili.

 

The traditional and basic method for cooking dry beans

is to soak them

in water overnight and then cook them for 2 to 3 hours

the next day.

Lentils, however, cook quickly and do not require

soaking. It is

important to follow the directions for cooking dried

beans and legumes

so that the finished product is soft and tasty. If you

don't have time

to fuss with the dried product, you can find most

legumes in a can on

the grocery shelf. While they are higher in sodium,

rinsing them may

help to reduce the sodium content, although it will

not be as low as

that found in dried beans.

 

One of the biggest complaints about eating legumes and

beans is the

possible intestinal gas it can cause. Soaking the

beans and getting

rid of the water before cooking is one way to

alleviate some gas

production. Another solution is to buy

over-the-counter aids, which

claim to reduce gas buildup. These work by breaking

down the protein

responsible for gas production.

 

Increasing the fiber in one's diet is a recommendation

of the new 2005

Dietary Guidelines for Americans. What better way to

feed the family a

hearty meal than to offer a bowl of piping hot soup or

stew featuring

tasty and nutritious legumes? It'll fill the stomach

and keep it full,

thanks to the high fiber content.

 

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