Legumes

Legumes fall under the vegetable category of the recommended food groups for a healthy diet. They are full of nutrition, high in fibre and low in kilojoules. Including legumes in your diet not only adds to variety, taste and texture – they are good for you and may help with health-related concerns such as diabetes, elevated cholesterol, hypertension and weight management.

What are legumes?

Legumes, also called pulses, or beans are the edible, nutritious seeds in the form of pods from the legume family of vegetables. Kidney, navy, cannellini beans, fava beans, black beans, pinto beans, soy beans, black-eyed peas, chickpeas, and lentils, are common examples of legumes. They can be fresh, immature plants of peas and bean and the mature dried form as peas, beans, lentils, and chickpeas. Recommended daily intake of foods from the vegetable group (which include legumes) is at least 5 serves a day.  A serve of legumes is considered half a cup of cooked dried or canned peas, beans or lentils [1].

Health benefits of eating legumes

Legumes are nutritious - containing fibre, protein, carbohydrate, B vitamins, iron, copper magnesium, manganese, zinc, phosphorus and phytochemicals. They are low in fat and are cholesterol free, have a low glycaemic index and are considered an important part of a healthy diet. The Mediterranean style diet, DASH diet, vegetarian and vegan diets all include legumes.

They have been shown to offer health benefits such as:

Protecting the cardiovascular system:

• Cholesterol and triglyceride reduction
• Lowering blood pressure and heart rate
• Vasodilation – supporting circulation
• Anti-inflammatory action

Digestive Health improvement:

• Improving the population and diversity of gut microbes
• Supporting the health of the colon
• Increasing short chain fatty acids (SCFA)
• Reducing inflammation

Anti-obesity effects:

• Weight and waist circumference reduction
• Improve glycaemic control – increase insulin sensitivity and reduce HbA1c.

Phytochemicals compounds in legumes are considered one of the key ingredients responsible for beneficial effects gained - by improving blood cholesterol, blood glucose, vascular protection, and reducing markers for inflammation [2].

High fibre content of beans and legumes leads to an increase in production of short chain fatty acids (SCFA). SCFA’s are produced when gut bacteria ferment dietary fibre.  

There are three types of SCFA’s – acetate, butyrate and propionate. SCFA's improve gut health through maintaining intestinal barrier integrity, mucus production, and protection against inflammation. 
SCFA’s support the healthy microbe population and its diversity - beneficial for many areas of health. For example, butyrate increases microbes (probiotics) which have been shown to improve insulin production, and reduce both body fat and body weight.

Beans have a low glycaemic index – beneficial for sustained energy release and the management of blood glucose and insulin resistance. A 2012 study showed individuals consuming a low-GI legume diet demonstrated a risk reduction for coronary heart disease (CHD) and improved glycaemic control in people diagnosed with type 2 diabetes [3].
Click Here for further information on low glycaemic index

Reduce inflammation. The inclusion of 4 serves of legumes a week was shown to improve markers of inflammation in overweight/obese individuals [4].

Weight management. Fibre, protein, and resistant carbohydrate found in legumes may aid in satiety – helping with appetite control.

Preparing Legumes

Some legumes need to be soaked overnight. This is to make them more digestible. Beans, nuts, seeds and whole grains contain a compound called phytic acid, which inhibits the absorption of nutrients and minerals. Soaking legumes and grains before you eat or cook them breaks down the phytic acid and other anti-nutrients which allows them to be more easily digested.
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Lentils come in a variety of colours making for an added interest to any meal. They do not require pre-soaking and many can be cooked under 20 minutes.

Larger legumes such as chickpeas and kidney beans need to be soaked in cold water for anywhere between 4-24 hours depending on their size, and may take up to 2 hours to cook. Instructions on the pack will often provide recommendations. 

Canned or frozen beans have already been prepared and can be used immediately, however many canned foods contain high amounts of sodium. Look for low-salt varieties [5].

Use plenty of water in the cooking process as legumes absorb water, and remove foam build-up on surface throughout cooking.

How to use legumes

• Add cooked legumes to salad
• Grow your own legume sprouts and use in salads
• Combined with rice
• Use in a soup
• Swap half the meat in meal with legumes which are high in protein, adding nutrition and reducing cost

Basics to growing sprouts

Use a wide container and a lid with holes, or cheesecloth cover to drain water.

Use specific seeds for sprouting – to avoid any contaminates.

1. Soak sprouts to soften (approximately 8 – 12 hours)

2. Rinse with cold water

3. Drain water

4. Repeat steps 2 and 3 regularly (2 -3 times a day) till sprouts appear – store out of direct sunlight

Sprouts are ready when a few centimetres of growth – place in sunshine for added chlorophyl development on the last day before harvesting. Eat fresh or within a few days. Store in refrigerator till ready to consume. Look out for mould growth. Sprouts can also be planted in potting mix to be grown in a sunny place. Cut the tops of and use in salads. 

Recipe suggestions

Chickpeas can be roasted, used for making hummus and falafels, can be used in salads, soups and curry.

Lentils do not require soaking and come in a variety of colours for and instant visual appeal. They are perfect for making meatballs, dal, pilaf and curries. Add some spice for added taste sensations.

Adzuki beans are commonly used in making Asian sweets for cakes and pastries.

Black beans are popular for Mexican and Brazilian dishes.

White beans can be used as a filler for capsicum, added to salads, soups and stews. Their creamy texture makes them perfect for dip. The term white beans can be referring to Great Northern beans, Cannellini beans, Baby lima bean or Navy beans [7].

Cannellini beans have a mild, nutty taste and creamy texture. They can be used for Italian style cooking, salads and ragouts.

Navy beans (haricost, peal haricot, Boston beans, white pea bean, pea bean) are great for salads, soups and pasta. Navy beans are the beans which are commercially called “baked beans”.

Lima beans (butter beans) make a great bean mash due to their buttery texture, also for soups, salads, dips and casseroles.

Red kidney beans can be used for pilaf and chilli and go well with meals made with cheese, garlic, tomato, chilli and corn.

Borlotti beans (borlooti beans, cranberry beans) can be eaten fresh or dried and are great in soups, pasta, salads and dips.

Fava beans (faba beans, broad beans) can be included in many dishes.

Pinto beans are commonly used in refried bean dishes.

Mung beans can be used in both savoury and sweet dishes. Mung bean flour can be used to make bread and pasta like vermicelli or spaghetti.

Edamame beans are young soy beans. They are soft and can be eaten whilst still in their pod [6].

Soybean products are readily purchased as tofu, tempeh, meat alternative, lecithin and soy milk.

Black eyed peas are a bean not a pea. Cooked they can replace chickpeas in hommus, can be mashed and used on burritos or burgers; used in curries and stews, or to add flavour and texture to salads. 

The information provided is not intended to be used for diagnosis or treatment. If you are experiencing any health concerns, please consult your doctor for advice.

References

[1] https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans#:~:text=Legumes%20are%20the%20seeds%20of,providing%20their%20own%20unique%20nutrients.

[2] Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747/#:~:text=Including%20190%20g%20(1%20cup,weight%20(%E2%88%922.7%20kg)%2C

[3] Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/23089999/

[4] A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects https://pubmed.ncbi.nlm.nih.gov/20499072/

[5] Legumes: Health Benefits and Culinary Approaches to Increase Intake https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/

[6] https://www.glnc.org.au/resource/beans/

[7] https://www.camelliabrand.com/4-types-of-white-beans-whats-the-difference/