In researching legumes, first I wanted to know what they were and how to say the word. It isn’t as hard to say as I thought and now I don’t think it will be so hard to eat everyday! J I thought they were just beans. But, they aren’t. Okay, they are mostly beans. But hey, check out this list:
Adzuki Beans
Black Beans
Black-eyed peas
Broad Beans (Fava Beans)
Butter Beans
Calico Beans
Cannellini Beans
Chickpeas (Garbanzo Beans)
Edamame
Great Northern Beans
Italian Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pinto Beans
Soy Beans, including black soy beans
Split Peas
White Beans
Avoid: Beans canned with sugars or lard.
Peanuts are a special case of legumes. 2 Tablespoons of "natural" peanut butter (no sugars or oils added) is considered a serving of legumes. 1 oz. of peanuts is also considered a serving. How about that! You could have peanut butter on 2 slices of whole wheat toast, maybe a little honey or sugar free jam & you have 2 servings of grains and legumes. (that kinda seems like cheating doesn’t it?) Now here is a little bit of info on these legumes. Legumes are a good source of fiber, resistant starch, and other nutrients. Other than non-starchy vegetables, they are one of the least glycemic sources of carbohydrates, because the starch is either slowly absorbed or resistant. 1/3-1/2 cup servings are recommended. Note that in general canned beans tend to raise blood sugar more than beans which you soak and cook yourself. Here are a couple of great links to give you ideas on how to use them and other info. Enjoy your legumes! ©
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