What are legumes?
Legumes (or pulses) are members of the pea family, and are characterised by their fruit, which are seeds in a pod.
Lentils, chickpeas, red kidney beans, butter beans, broad beans, soybeans, split peas, turtle beans, adzuki beans and peanuts are all legumes.
Why eat legumes?
1. They are high in protein
Legumes are an excellent source of essential amino acids, which are the building blocks of proteins. Proteins are required both structurally and functionally by all living cells and are an important source of energy.
2. They have a low glycaemic index
A low glycaemic index, or GI, food may help you feel fuller for longer. The glycaemic index is a ranking of carbohydrates on a scale from 0 to 100 according to how much they raise blood sugar levels after eating.
Lentils have an average GI of about 32, and chickpeas have an average GI of about 32. Foods with a GI below 55 are considered low GI foods, and those above 55 are considered to have a high GI.
3. They are high in fibre, a source of iron, and low in fat
These are three nutritional factors that send legumes to the top of the class for good health. Iron is essential for making haemoglobin, which transports oxygen throughout the body.
Fibre helps with healthy digestive function, normal cholesterol and a
healthy waistline. And, a diet low in ‘bad’ fats such as saturated fats is good for heart health.