Beans and Beyond: Why Legumes are Your Secret to a Healthier Diet

Legumes are considered some of the healthiest and most nutritious foods available. What is it about legumes that makes them so beneficial?

First of all, legumes are packed with protein and dietary fiber. Some are rich in iron, calcium, and other vitamins. They serve as an alternative protein source to meat, are low in fat, and contain no cholesterol at all.

To get high-quality protein, it's essential to combine legumes with a grain. For instance, when combined with rice, barley, or oats, you end up with all the essential amino acids, which means you've got yourself a complete plant protein.

Due to their high protein content, legumes contribute to a lasting feeling of fullness, aiding in weight loss processes. Their high concentration of proteins and complex carbohydrates also makes them key in addressing health issues such as cholesterol, diabetes, blood pressure, detoxification, and more.

Most types of legumes are known to be hard to digest. Soaking them in water helps break down gas-producing molecules. Adding fennel seeds to the cooking water can ease digestion for those who struggle with legumes. It's important to soak legumes for at least overnight, and ideally for 24 hours, before cooking. This process enhances protein and mineral absorption and reduces cooking time.

Sprouting legumes turns them into a protein-rich vegetable, makes them easier to digest, and enhances nutrient absorption.

So what should you include?

Lentils of all colors aid digestion, help balance cholesterol, and are easy to digest.

Chickpeas are recommended for athletes as an energy source and help balance blood sugar levels. Additionally, chickpeas are rich in folic acid, making them beneficial for women.

Beans are great for dealing with anemia. They are rich in iron and a good source of calcium. In fact, white beans contain a calcium level similar to milk, and they also have magnesium and zinc which contribute to bone strengthening.

Mung beans are known especially for detoxification and liver strengthening.

Peas are relatively low in calories and recommended for weight loss and balancing blood sugar levels.

Canned legumes contain a lot of salt and there's a risk of chemical leaching. In general, all canned foods lack vitality, and their nutritional value is destroyed during preservation. Homemade legumes are always the best, but if you're pressed for time, frozen vegetables and legumes retain many nutritional values and save valuable time.

Upgrade your meal quality, incorporate legumes, and promote health.

Zohara Sharvit is a licensed N.D. naturopath, specializing in iridology, with years of experience in treatment, consultation, and workshop facilitation. To arrange a workshop at no cost, call 073-2221290