life is good

Save Money: Post a Comment View All 53 Comments If you have been thinking about some other forms of protein now that the cost of meat is rising, consider the legumes, a category of vegetable that includes beans, peas, peanuts, soybeans, and lentils. Legumes may be small but they are packed with nutrition. Health benefits include their high-quality and low-fat protein, their cholesterol-lowering soluble fiber, and their nutrients, such as iron, folate, and other B vitamins. Legumes are also classified as a low-glycemic-index food, meaning that they won’t spike your blood glucose levels. Eating lots of legumes has been linked to decreases in one’s risks of type 2 diabetes, heart disease, and certain types of cancer. In the Food Guide Pyramid, legumes are included within the meats and beans group, even though they are a starchy food and contain carbohydrates. One serving of legumes is considered to be a quarter cup of cooked dry beans or peas and is equivalent to 1 ounce of meat. USDA recommendations call for only 5 to 6 ounces from the meats and beans group per day, although needs will vary depending on age, gender and physical activity level. Knowing about these amounts, you can see how we Americans consume too much meat and protein. So what can you do to add some legumes to your daily diet? First, put them on your grocery list for your next trip to the store. Look for legumes like black, fava, navy, pinto, kidney, or garbanzo beans; lentils; and soybeans. These come dry, canned, frozen or fresh, so look in different sections of the supermarket. These tips will help you add them to your diet. Add beans to salads, soups, stews, or casseroles. Even if a recipe doesn’t call for beans, you can often add them anyway. Mix beans or lentils with pasta or rice and skip the meat at that meal. For a sauce, a spread, or a dip, puree legumes and then add spices and garlic — think hummus. Snack on edamame (fresh soybeans) or soynuts instead of crackers and chips. Use legumes as a main course; just add spices and vegetables. Think about your diet and how you can make small changes for a big impact on your health.