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The South African Guideline for Healthy Eating on legumes is: “Eat dry beans, split-peas, lentils and soya regularly”. These should form part of a healthy eating plan with a variety of foods and should be eaten regularly, i.e. at least 4 times per week.

A serving size is:

• ½ cup of cooked or canned dry beans, peas or lentils
• 3 tablespoons (45 ml) dry soya mince

[vc_empty_space height=”20″][vc_column_text]Options for legumes available in many supermarkets in the country include red speckled beans, kidney beans, small white beans, lentils and split-peas. Soya mince is also available, but note that some flavoured brands can be high in salt (sodium).

Here are 10 top reasons why dry beans, peas, lentils and soya contribute to health:

1. Their low glycaemic index, low fat and high fibre content, make them suitable for people with diabetes. They increase satiety and help to stabilize blood sugar and insulin levels by reducing spikes after eating and improving insulin resistance, making pulses an ideal food for controlling blood sugar levels in diabetes, and for weight management.
2. They may reduce the risks of coronary heart disease. They are high in dietary fibre, which is well known for reducing LDL cholesterol, a recognized risk factor in coronary heart disease. They are also naturally cholesterol-free and low in fat.
3. Dry beans, peas and lentils are rich in resistant starch (does not get digested easily) and insoluble fibre that feeds the good bacteria in the gut. This can improve colon health, helping to prevent colo-rectal cancer.
4. They are good sources of vitamins, such as folate, which reduces the risk of neural tube defects (NTDs) like spina bifida in newborn babies.
5. They are a source of non-haeme iron, which means they can contribute to preventing iron deficiency anaemia, especially when combined with food containing vitamin C to improve iron absorption.
6. They are good sources of protein. Dry beans, peas, lentils and soya beans typically contain about twice the amount of protein found in whole grain cereals such as wheat, and three times than what is found in rice. Protein quality is important for growth and development. The protein quality of vegetarian diets and plant-based diets is significantly improved when dry beans, peas, lentils and are eaten together with cereals.
7. They are gluten-free, making them suitable for those who have intolerances to gluten.
8. They are rich in bioactive compounds such as phytochemicals (plant-based chemicals) and antioxidants that may contain anti-cancer properties.
9. They are low in sodium and a good supplier of potassium which help prevent and manage high blood pressure.
10. They promote bone health. They provide calcium which can promote bone health and reduce the risk of osteoporotic fractures.
11. They contain phytoestrogens, which may also prevent cognitive decline and reduce menopausal symptoms.

[vc_empty_space height=”28″][vc_column_text]Stay tuned for some recipe ideas that will help you include legumes as a part of your healthy diet and reap all the healthful rewards. [/vc_column][/vc_row]