Table 1: Health Benefits of Legumes
| Nutritional characteristic | Associated health benefits |
|---|---|
| High in dietary fibre |
-Can assist with weight management by promoting a feeling of fullness after eating -Contain insoluble fibre, which adds bulk to stools and assists with preventing constipation -Contain soluble fibre, which assists in maintaining healthy blood glucose and cholesterol levels -Contain prebiotic fibre, which is fermented by colonic bacteria to short chain fatty acids and promotes overall digestive health |
| High in phytochemicals | -Contain antioxidants and other bioactive compounds, which help to protect the body against disease |
| Low glycaemic index (GI) | -Contain slowly digested carbohydrates, that improve blood glucose control and insulin response in those with diabetes and reduce risk of diabetes in healthy people |
| High in protein | -Legumes are a great non-animal source of protein for vegetarians and vegans |
| Low in saturated fat | -Assist with maintaining healthy cholesterol levels and reducing risk of cardiovascular disease |
References: please see an extensive list of references on the Grains & Legumes Nutrition Council (GLNC) website http://www.glnc.org.au/legumes/legume-references/
Legumes on a low FODMAP diet
For those following a low FODMAP diet, legumes can be a troublesome food because they are naturally high in oligos; including galacto-oligosaccharides (GOS) and fructans.
Dietary recommendations for legumes
The GLNC recommends enjoying legumes 2-3 times per week for maximum health benefits. Here are some suggestions for how to easily incorporate more legumes into a low FODMAP diet:
- Add a small can (125g) of chickpeas to stir-fries or curries – try this vegan coconut pumpkin curry
- Substitute half of the meat in bolognaise sauce/casseroles for canned lentils- try this lamb casserole
- Sprinkle ¼ cup (53g) of cooked mung beans (boiled & drained) over salads
- Add canned butter beans to homemade soups or stews - Mix ¼ cup (42g) canned chickpeas with a small tin of tuna for a protein and fibre rich snack
- Add legumes to homemade dips- try this roasted red pepper hummus
- Top an egg on toast for breakfast with homemade baked beans (using ¼ cup (35g) canned butter beans per person)
- Substitute meat in Asian style dishes for firm tofu or tempeh- try this low FODMAP marinated tofu or hot and sour Asian soup
Enjoy!