Sunday, June 8, 2014

Recommended Power Foods - Part 11 - Legumes


Recommended Power Foods - Part 11 - Legumes
(Information from The Power of Food - Bonnie Raffel R. D., Author)

The edible seeds of plants are called legumes.  This food group has the same antioxidants as found in tea, fruits, grapes, red wine, and cocoa beans.  Legumes (including soy) are very high in protein, cholesterol lowering fiber, and aids in balancing blood sugar levels.  Not only do legumes benefit the heart, but aids the digestive system because of their high fiber content.  Navy, butter, northern, soybeans, and peanuts are types of legumes available.  Add legumes to whole grains to make a complete (high quality) protein.  This includes: red beans and rice, navy beans and barley, or black beans and rice.

Black Beans - are loaded with antioxidant compounds called anthocyanins, as found in grapes and cranberries known as antioxidant superstars. Black beans are rich in protein and cholesterol lowering fiber that aids in balancing blood sugar levels.  Try adding black beans to guacamole dip, soups and stews, top your baked potato, or try combining rice and beans.

Pinto Beans - are a good source of cholesterol lowering fiber and rich in protein.  Pinto beans benefit the heart and aids in balancing blood sugar levels.  Enhance your diet by adding pinto beans to soups, stews, rice dishes, and vegetable dishes.

Red Beans and/or Kidney Beans - are rich in protein and provide antioxidants.  These beans are an excellent fiber source and assist in balancing blood sugar levels.  Try adding red/kidney beans to chili, serve with cornbread, or make a Hummus spread using red/kidney beans.

Garbanzo Beans - also known as chickpeas are a source of antioxidants and proteins.  They are rich in fiber and assist in balancing blood sugar levels and are heart healthy.  Try making Hummus, add to salads, or add to soups for variety in the diet.


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