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July 8, 2010
Try Something New: Legumes
What are legumes? They are seeds that dry in their pod. Legumes include beans (kidney, pinto, Lima, cannellini, black), lentils, peas (chickpeas, black-eyed peas, purplehull peas/cow peas) and nuts. Some may refer to them as dried beans, which include canned, frozen or cooked bean varieties.
In 2005, United States Department of Agriculture-Dietary Guidelines included beans as a subgroup of vegetables. It is recommended that three cups per week of legumes be included to assist in meeting total recommended vegetable servings. In addition, beans may be used as a lean protein source or meat substitute. In this case, beans fall into a subgroup of the meat group called dried beans and peas, as a plant-based protein. Legumes are rich in nutrients, offering the flexibility to fall into either category.
Beans are high in protein, iron, folate, potassium, manganese, copper, magnesium, calcium, complex carbohydrate, while having no cholesterol, low in sodium, fat, saturated fat and calories. They are rich in phytonutrients and are gluten-free.
Legumes offer a great amount of fiber, both soluble and insoluble, which can help in the management of weight, diabetes, lowering cholesterol and colon health.
Posted by Lisa at July 8, 2010 5:54 PM
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