Legumes are good for you
A diet tune-up seems to be on everyone's to-do list these days, with the goal of eating real, whole food ranking as a top priority. But if you think reaching that goal means being stuck in the produce department, you're wrong. One of your best options for healthy eating is hiding in the middle aisles of your grocery store -- legumes.
Legumes are the edible portions of plants with seed pods that split along the sides when ripe. And although technically vegetables, it's important to know that Canada's Food Guide considers legumes part of the Meat and Alternatives category, likely because the protein content of legumes makes them great meat substitutes.And since there's been some buzz about cutting meat in your diet -- for health reasons and to lessen your environmental footprint -- it's time to add these hearty veggies to your weekly menus. Women who are 14 and older require two servings from the Meat and Alternatives category daily, while men in the same age group need three.
Nutrition facts: Why legumes are good for you
A bag of dried legumes may not look nearly as appetizing as a cart full of colourful fresh veggies, but remember that old saying, "Don't judge a book by its cover?" Legumes not only add protein to your diet, which is something those carrots can't do, but they're also generally low in fat and high in folate, potassium, iron and magnesium.
And legumes have plenty of fibre, particularly the soluble kind, which may help lower cholesterol and control blood sugar. If you still need convincing, just take a look at the prices. These simple-looking staples give you all those health benefits and bring you in on budget.
A list of legumes
There are more than 20 different species of legumes out there, so you can experiment with several and find your favourites. Here are a few familiar ones (maybe they're in your pantry right now), a few lesser-known legumes, and a couple of ideas on how to use them.
Adzuki: Popular in Asian dishes, these small, round, reddish-brown legumes have a sweet, nutty flavour and you can often find them in macrobiotic diets. You can sometimes find adzuki in dessert menus, too. Red bean ice cream, anyone?
Black beans: Also known as turtle beans, these legumes are longtime favourites in soups, salads and rice dishes. The black skin covers a white flesh underneath and they taste like mushrooms.
Click to continue for 7 more healthy legumes...
Page 1 of 2
Legumes are the edible portions of plants with seed pods that split along the sides when ripe. And although technically vegetables, it's important to know that Canada's Food Guide considers legumes part of the Meat and Alternatives category, likely because the protein content of legumes makes them great meat substitutes.And since there's been some buzz about cutting meat in your diet -- for health reasons and to lessen your environmental footprint -- it's time to add these hearty veggies to your weekly menus. Women who are 14 and older require two servings from the Meat and Alternatives category daily, while men in the same age group need three.
Nutrition facts: Why legumes are good for you
A bag of dried legumes may not look nearly as appetizing as a cart full of colourful fresh veggies, but remember that old saying, "Don't judge a book by its cover?" Legumes not only add protein to your diet, which is something those carrots can't do, but they're also generally low in fat and high in folate, potassium, iron and magnesium.
And legumes have plenty of fibre, particularly the soluble kind, which may help lower cholesterol and control blood sugar. If you still need convincing, just take a look at the prices. These simple-looking staples give you all those health benefits and bring you in on budget.
A list of legumes
There are more than 20 different species of legumes out there, so you can experiment with several and find your favourites. Here are a few familiar ones (maybe they're in your pantry right now), a few lesser-known legumes, and a couple of ideas on how to use them.
Adzuki: Popular in Asian dishes, these small, round, reddish-brown legumes have a sweet, nutty flavour and you can often find them in macrobiotic diets. You can sometimes find adzuki in dessert menus, too. Red bean ice cream, anyone?
Black beans: Also known as turtle beans, these legumes are longtime favourites in soups, salads and rice dishes. The black skin covers a white flesh underneath and they taste like mushrooms.
Click to continue for 7 more healthy legumes...
Page 1 of 2
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