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.
Because oligos dissolve in water, cooking and processing methods can affect the FODMAP content of legumes. For example, canned legumes or those that have been boiled and drained tend to be lower in FODMAPs as some oligos ‘leach’ out into the canning/cooking water and are removed when they are drained and rinsed. Read more here
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!
