We all know this old refrain… and where it goes next! But have you ever wondered how beans got their magical status?
Canada is a leading producer and exporter of legumes in the world, yet sadly, the typical Canadian diet is lacking in beans, lentils and other legumes these days and our health may be suffering as a result. Beans, lentils, and pulses all belong to the legume family which refers to any plants whose fruit is enclosed in a pod. A bowl of pea soup contains legumes, and so does a handful of peanuts.
Within the legume family there are three groups of foods: higher fat seeds like peanuts and soybeans, pulses (which are the dried low fat/high protein seeds including chickpeas, lentils, dried beans, and dried peas) and fresh peas and beans. Legumes have been part of the human diet since Neolithic times, 9,500 to 13,000 years ago, and they continue to be a staple protein source in all parts of the world today.
Forage legumes such as clover and alfalfa crops help maintain nitrogen stores in our soils and help reduce the need for extra fertilizers but it is the legumes that are grown for their edible seeds (beans, lentils, peas) that provide tremendous health benefits to us as humans. A serving of legumes contains a small amount of calories yet packs a nutritional punch of vitamins and minerals compared to other animal protein sources.
They provide twice the protein content of their cereal grain cousins (wheat, barley, rice, etc.) and when eaten together with these grains provide all the protein building blocks we need. They are rich in fibre with a half-cup serving of beans or lentils providing us with about 30 per cent of our daily fibre requirements which can help regulate blood sugar levels, may decrease food cravings and increase your satiety for several hours after eating.
Many health organizations around the world are advocating increased consumption of these nutritional powerhouses including Health Canada. There is evidence that daily consumption may help to prevent heart disease, cancer, and diabetes by reducing our saturated fat intake, and boosting fibre consumption.
Soups and chili may quickly come to mind as meal ideas to bump up your intake of beans or lentils but there are many other ways to begin to add these nutritional gems to your daily repertoire. Throw some on a pizza, make quesadillas with black beans, add a handful of chickpeas on a salad, stir-fry some black beans with leafy greens, garlic and hot sauce for a tasty side dish, replace one-half of the ground meat in any recipe with lentils, roast chickpeas with a drizzle of olive oil and a sprinkle of Cajun spice or garlic, or pack a whole grain pita with veggies and hummus for lunch.
Canned beans and lentils can be much handier than cooking from dry. Simply drain, rinse to limit the salt intake and some of the gas producing fibre and start enjoying. Low sodium versions are also more readily available. Some people have concerns about the bloating and gas that can occur when eating beans and lentils. This can be reduced by rinsing, making sure they are very well cooked if using dried pulses, and add them in small amounts at first to give your gut a chance to develop its ability to tolerate them, which does happen over time with regular, repeated intake of these foods. Digestive products, such as Beano, available in any pharmacy, can also be really helpful to limit gas production.
So …the more you eat, the better you will feel! Adding beans and lentils to our diet has countless health benefits. Find out what is happening at your family health team to help you learn more about how to incorporate these amazing foods into your diet.
For more information on mindful eating or any of the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call the Drayton office at 519-638-2110 or Clifford office at 519-327-4777.
They offer individual sessions and group programs such as Craving Change to help you make changes in the way you eat to meet your healthy eating goals. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area!
Amy Waugh is a dietician with the Upper Grand Family Health Team.
