Legumes are Nutritious, low in fat and health promoting

Population studies have found eating legume is associated with a significantly reduced risk of coronary heart disease (CHD) and cardiovascular disease (CVD)3,4. One study found including legumes in the diet four times a week reduced CHD risk by over 20% and CVD risk by over 10%4. Studies on soy in particular have shown a reduction in cholesterol levels and heart disease risk5,6,7. In addition, a recent analysis of all trials comparing eating legumes other than soy with a placebo diet found a significant decrease in both total and LDL cholesterol with non-soy- legume-rich diets8.

It appears the healthy components found in legumes, including dietary fibre, plant sterols, phytochemicals and antioxidants, as well as the healthy fats in some types, act together to reduce CHD risk by reducing blood cholesterol levels.

Improve blood glucose levels in type 2 diabetes

Together with wholegrains*, legumes have been shown to improve glucose in diabetes9,10 and reduce diabetes risk 11.
A major review of over 40 controlled trials found that legumes lowered fasting blood glucose and insulin, and in conjunction with low-glycemic index (GI) diets also lowered HbA1C, (an indicator of blood glucose control over time)10.

It is thought that legumes may reduce type 2 diabetes risk because of the overall effects of their components on blood glucose levels after a meal – legumes slow the absorption, and reduce a meal’s GI10.

What is a legume?

Legumes (also known as pulses) are eaten throughout the world in many cultures. They include all types of beans and peas – there are many varieties, including kidney beans, butter beans, cannellini beans, baked beans (haricot/navy beans), soybeans, mung beans, black-eye peas, split peas, lentils, chickpeas and peanuts. Legumes also come in a variety of forms – dried, canned, cooked and frozen.

Legumes are highly nutritious: they contain a wide range of essential nutrients including significant amounts of dietary fibre, as well as many important vitamins and minerals, such as B vitamins, iron, zinc, magnesium and calcium.

An excellent and inexpensive source
of protein, legumes don’t contain the saturated fat of many other protein foods, such as animal products. Most legumes contain very little fat and, like other plant foods, no cholesterol. Soybeans and peanuts are the exceptions – these are significant sources of healthy fats, mostly monounsaturated and polyunsaturated, including plant omega-3s in soy.

As legumes are a plant food, they contain a variety of antioxidants and phytochemicals, such as lignans, isoflavones, phytosterols and saponins, which may play a role in disease protection and predicting length of life1,2.

Legumes and health

Legumes help protect against chronic diseases such as cardiovascular disease and type 2 diabetes*.

Did you know:

Legume are a rich source of dietary fibre, protein, vitamins and minerals such as folate, potassium and iron – a nutrient powerhouse.

Why eat more legumes?

Not only do legumes contain useful vitamins and minerals, they have other properties that make them worth including in your diet.

Weight management & satiety – legume are filling, relatively low in kilojoules, and low-GI, so it makes sense that they can help in a weight-management diet.

For more information go to www.gograins.com.au

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