Looking for healthy, inexpensive protein to boost your immune system and help you live longer? Stock up on legumes next time you go to the grocery store.
A 2022 study published in the journal PLOS Medicine found that replacing red meat and processed foods with legumes, whole grains and vegetables could add a decade or more to life for people in their 20s and 30s. there is.
Legumes: The Most Underrated Longevity Food
When it comes to longevity foods, most people don’t think of legumes. However, as a nutritionist, I eat them daily as part of my vegan diet to keep my body strong and fight off disease.
The most common types of legumes are beans such as black beans, lentils, soybeans, broad beans, chickpeas, kidney beans, edamame and lima beans.
The main health benefits of legumes are:
- protein: Legumes are an excellent source of proteins that are essential for many biological functions. Served in one cup 5-10 grams of protein.
- fiber: Legumes are an important source of dietary fiber, with 4-14 grams per cup. Fiber helps strengthen the immune system, lower cholesterol, reduce inflammation, manage blood sugar and weight, and boost gastrointestinal health.
- mineral: Legumes contain minerals such as potassium, calcium, iron, magnesium and zinc. They play important roles in processes such as oxygen utilization and immune function.
- Antioxidant: Beans contain several polyphenolic compounds (aka healthy phytochemicals), including tannins, phenolic acids, and flavonoids. These are powerful antioxidants that repair cells and tissues.
All of these nutritional properties have been shown in studies to protect against chronic disease.
In fact, the American Cancer Society, American Diabetes Association, and American Heart Association recommend eating legumes instead of animal protein to lower your risk of cancer, type 2 diabetes, and heart disease.
How to Add Legumes to Your Diet
As a busy professional, I love being able to use legumes to create a variety of delicious, nutritious meals.
You can buy prepackaged, dried legumes at most supermarkets and health food stores. It may seem like a lot of work, but most of that time is just soaking and no additional work is required.
You can also cook legumes in bulk and store them in airtight containers in the refrigerator or freezer.
- Boil the dried beans well.
- Rinse and soak for at least 5 hours.
- Drain the soaking water and cook the beans in fresh boiling water (212 degrees Fahrenheit) for at least 10 minutes.
- Do not cook dried beans in a slow cooker or crockpot, as the temperature is not high enough to inactivate lectins, potentially toxic chemicals found in raw beans.
Canned beans come pre-cooked, so just add them to soups, chili, pasta, sauces, burritos, or sautéed veggies.
easy recipes
1. Swap out your burger for a legume-based burger and go meat-free.
A mix of spices and fun flavors makes a homemade bean and lentil burger just as delicious as a meat burger. You can’t go wrong with a legume patty on a whole wheat bun, whether it’s black beans, white beans, or lentils.
2. Substitute with mayonnaise creamy hummus.
With a food processor or blender, homemade hummus whips up easier than you think and makes a healthier, fiber-rich sandwich spread than mayonnaise.
3. Mash the legumes for an easy dip.
Thanks to the neutral taste of legumes, spices can really elevate them into any kind of party dip you’re looking to create.From cheesy to savory to sweet, the possibilities are endless.
4. Dump the potato chips into the Bean Crisp.
If you’re stuck in an afternoon slump, crisp oven-roasted beans make for a satisfying and energizing snack. You can easily divide and make large quantities.
5. Mix into soup to add dietary fiber.
Lentil soup is the perfect hearty meal for a winter lunch or dinner. If you’re looking for a little more variety, you can try making other legume-based soups, such as split pea soup, pasta and fagioli, or white bean and escarole soup.
6. Hide beans in brownies.
If you have a sweet tooth, black bean brownies are a delicious dessert that packs a punch of fiber in every serving.
Samantha Heller, MS, RD, CDN is a Registered Dietitian and Exercise Physiologist. She is a Senior Clinical Dietician at NYU Langone Health in New York City.follow her twitter When Instagram When Facebook.
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