Legumes and Beans in Your DietLegumes are amazingly good for your health. They help regulate your digestive system with their fiber, they have great protein, and often have antioxidants that help free your body of harmful free radicals.
I think beans have somewhat of a bad reputation, and I'm not exactly sure where it comes from. I know they do tend to give people gas, but usually your body adjusts to it and the gas decreases.
The Atkins diet also looked down on beans because they are carbohydrates, but I think people are low learning about how bad the Atkins diet is for your health. What Are Legumes?Have you ever wondered what "legumes" means? I have, and I found that it is defined as a climbing bean or pea plant and the fruit and seeds of any of those plants. So, beans are actually legumes. The hard part is that so are peanuts!Normally, in cooking, we consider nuts to be a large seed that comes from a shell, like walnuts, almonds, pecans, hazelnuts, and chestnuts. These typical nuts are similar to legumes because they are inside a shell, but nuts usually only have one seed, the seeds are not attached to the wall, and nuts don't open on their own. With legumes, there are multiple seeds that are attached to the wall and they have a seam that easily opens. To keep it simple, just keep in your head that beans are legumes. And so are peas, clover, alfalfa, and... peanuts! Beans are great sources of nutrition and have been eaten for at least 10,000 years. They have tons of fiber, protein, iron, folic acid, and B vitamins. 
Black BeansBlack beans have the most antioxidants of the beans, as well as tons of fiber and high-quality protein. They are often called turtle beans because of their shiny color.
Cannellini BeansCannellini beans are low-fat, high in fiber, and have a good amount of magnesium, fiber, iron (twice as much as beef), and folate. They also have molybdenum to prevent headaches from sulfites, and thiamine, which improves mental reaction time.
Chickpeas/ Garbanzo BeansGarbanzo beans, commonly called chickpeas, are a great source of cholesterol-lowering fiber, molybdenum for processing sulfites, and protein. They look like tiny wrinkled globes.
Kidney BeansKidney beans have tons of fiber and protein, as well as a mineral called molybdenum. Molybdenum helps our bodies digest sulfites, which are added to foods and wines as a preservative. Many people are sensitive to sulfites, and kidney beans help remove them from the body. They look like little kidneys.
LentilsLentils have lots of fiber and protein and a large amount of isoflavones, which might help prevent breast cancer. They come in a variety of colors: green, brown, red, and french (dark green with spots on them.)
Lima BeansLima beans have tons of fiber, protein, manganese, folate, potassium, iron, and copper. Sometimes you will see them sold under the name of butter beans because of their texture.
Navy BeansNavy beans are high in fiber, protein, folate, manganese, vitamin B1, phosphorous, copper, magnesium and iron. They were eaten by the US Navy in the 1900s, and that's where they got their name.
Pinto BeansPinto beans are high in fiber, protein, molybdenum, folate, manganese, vitamin B1, phosphorous, iron, magnesium, potassium and copper, as well as antioxidants. Pinto beans also have a large amount of folate, which protects against heart disease and reduces birth defects. Their name comes from the Spanish word for painted because of the spotted color of the beans.
SoybeansSoybeans are high in molybdenum and have protein, manganese, iron, phosphorous, dietary fiber, omega-3 fatty acids, magnesium, copper, vitamin B2, and potassium. They have been around for 3000 years and are used to make meat replacements and are great for lowering blood pressure and cholesterol levels.Done With Legumes and Beans? Return to Vegan Cooking
New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
Our Most Popular Pages
Amazing Vegan Bread Recipes
Winter Meal Plans Ebook
Frequently Asked Questions
Browse Our Community Forum
Get Your Grocery List
