Beans Legumes and Lentils

Legumes (also called pulses) include green and other beans, lentils, chickpeas, soybeans, peas and peanuts.  They are good sources of protein, iron and zinc as well as fiber, folate, and potassium.  In addition they are naturally low in saturated fat, sodium and free of cholesterol.

A multi-country study of the elderly showed that an intake of 20 grams of legumes per day (less than one ounce !) was associated with a decrease in mortality of 6-8%. Benefits include: 1) Lowering the risk of cardiovascular disease (in diabetics and non-diabetics), 2) Lowering of total and LDL cholesterol, 3) Raising HDL cholesterol in some studies in healthy subjects and those with type 2 diabetes especially when eaten as part of a low glycemic index diet 4)  Lowering blood sugar (as part of a low glycemic index diet) 5) Assisting in  weight loss.

Soybeans are a well known type of bean and are associated with a lower risk of breast cancer as well improved survival in women after the diagnosis.  While soy milk and tofu have health benefits, they are processed foods (about half the nutrients are lost when they are made).  Tempeh is a whole soy food and thus better to consume than tofu.  Even better is edamame which not processed at all.  Plant-based meats made from soy (such as veggie burgers) are highly processed and are best eaten as ‘transition foods’.  While all beans are good for you, pinto beans seem to be particularly effective at lowering cholesterol.

Gas and bloating are often raised as a concern when talking about beans. In practice this is uncommon and usually passes after a few days or weeks.  For this reason, legumes should be introduced into one’s diet gradually.   Lentils, split peas, and canned beans tend to produce less gas while tofu tends not to lead to this problem.  Soaking beans in water which is then discarded before cooking may help to reduce bloating as does discarding the cooking water.  Spices which may help control gas and bloating include cloves, cinnamon, garlic, uncooked turmeric, pepper, and ginger. For more information on the role of spices in causing or treating gas and bloating see this article.

Ways to use beans in your diet

There are many recipes that use beans and taste excellent (such as chilli). They are also very easy to add to staples such as rice or quinoa where they result in lower blood sugar levels.  While a slow cooker may be used to cook lentils, beans need to be boiled. For some beans this can take several hours; soaking beforehand shortens the cooking time. We cook beans or chickpeas in bulk, drain them and put them in jars in the freezer so that we can take  them out to use or add to meals anytime.  Even substituting one portion of meat per day with legumes can improve blood sugar control.

Bean Recipes

1. Sides
   1. Delicious Black Beans – FOK
2. Salads
   1. Fresca Bean Salad – FOK
   2. Four Bean Salad – Campbell CNS
   3. Simple Kale Salad – Campbell CNS
3. Mains
   1. Mixed Beans and Root Vegetable Stew – FOK
   2. Costa Rican Rice & Beans – FOK
   3. Smoky Chili with Sweet Potatoes – FOK
   4. Red Lentil Chili – FOK
   5. Easy Lentil Soup – Ham Spec 12/2018
   6. Sweet Potato Chili with Kale – FOK
   7. Vegan Chili with Homemade Sour Cream – OSG
   8. Easy Baked Beans – FOK
4. Desserts
   1. Black Bean Brownies – FOK