The Lowdown on Legumes
Legumes have been eaten around the world for more than 10,000
years—and even today they remain a popular, healthy and versatile
food. The most common legume is the soybean. Other legumes include
blackeyed peas, chickpeas, lentils, and black, red, white, navy and
kidney beans. Not only are they tasty, legumes provide many of the
nutrients the human body needs, such as protein and carbohydrates. In
addition, the iron, folic acid, calcium, magnesium, potassium and B
vitamins found in legumes help meet daily vitamin and mineral
requirements. Legumes are also high in dietary fibers, low in saturated
fat, and cholesterol free. Take a look below at what specific legumes
give you:
Comparing Legumes
(1/2 cup cooked legumes) |
| |
Calories
(g) |
Protein
(g) |
Fat
(mg) |
Iron
(mg) |
Calcium |
| soybeans |
86 |
14 |
8 |
4 |
88 |
| lentils |
100 |
9 |
<1 |
3 |
19 |
| kidney beans |
88 |
8 |
<1 |
3 |
25 |
| black beans |
41 |
8 |
<1 |
2 |
25 |
| chickpeas |
82 |
7 |
1 |
3 |
40 |
| (Source: American Dietetic Association) |
When adding legumes to your eating plan, keep in mind: one-half cup
of dry legumes, cooked, counts as one ounce of meat. And one-half cup of
legumes can also count as a serving of bread.
|
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