By Estefania Zavala
Since March is National Nutrition Month, there is no better time to pay homage to unsung heroes: beans and legumes. Yes, unglamorous beans, famous for their gas-causing effects, are actually one of the world’s healthiest foods. Nobody likes to brag about their bean consumption. People do not proudly proclaim that their dinner was a nice bean soup. However, they should! It is time to bring bean bragging into our daily lives. Lentils, soybeans, and yes, even peanuts are a great source of protein and a variety of other vitamins. Just as important, they are delicious! There is a reason why beans are a staple of Mexican and Indian cuisine. Their nutty, rich taste is a great complement to a variety of spices and sauces. Additionally, they are a delight to your wallet – a pound of beans and legumes typically produces about eight servings and costs a little less than a dollar.
In an effort to shine light on these nutritious little heroes, let us delve into the details of some lentils. Unlike other dried beans like pinto beans, lentils are small and cook rather quickly. They are also a complete protein! Other beans need grain to complete the protein but not the powerful lentil. In addition to providing protein, lentils are a great source of fiber. They are the secret weapons in a lot of Indian cuisine – dahl is a rich curry made with lentils. There are also dosas, which are a flatbread made from lentil flour.
If you really cannot stand the texture of beans, there are plenty of ways to sneak them into your diet. For example, soybeans come in many shapes and forms. You can eat them cooked and salted as edamame or pressed as soy milk. One of the most popular ways to eat soybeans is tofu. With its soft texture and mild taste, tofu tastes nothing like beans but still provides plenty of protein as well as 77 percent of your body’s daily calcium needs. Soybeans and their related products have also been proven to reduce the chance of breast cancer.
Another legume you may want to choose if you hate the traditional taste of legumes is the peanut. Though peanuts are traditionally thought of as nuts, they grow underground and cannot botanically qualify as nuts. Like their fellow legumes, peanuts offer a healthy amount of protein but are also rich in monounsaturated fats, which are very good for your heart. They are also a good source of Vitamin E, niacin, and folate. Enjoy peanuts the way you always have – in a peanut butter and jelly sandwich in order to take full advantage of these benefits. But be smart about how you choose your peanut butter. Often, they come loaded with additional sugar and salt, which detracts from the health benefits of the peanut. Choose a natural peanut butter and get some exercise by stirring it!
Beans and legumes may not be beautiful or sweet the way berries are but they are super-foods just the same. Disregarding beans and legumes would do your health and your taste buds a great disservice.
