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