I've made it my mission to empower you with knowledge about food and health so you can make informed decisions about what you eat and how you live. I want you to live the best and most vibrant life because you deserve it! 

So today, I'm going to share some knowledge about one of my favourite things to eat....legumes!

About seven years ago, I dramatically changed the way myself and family ate as we transitioned to a whole foods plant-based diet. We experienced many health benefits and have enjoyed eating this way ever since, however, at the time, it meant I had to rethink the way I created meals for my family.

I took a plant-based cooking course and learned incredible ways to pair foods and flavours and one of the main features of many of my meals are legumes! So let's dive in!

In the world of nutrition, certain foods emerge as superheroes due to their remarkable health benefits. Among these nutritional powerhouses are legumes, as they are an incredibly versatile and nutrient-dense group of foods that have been celebrated for centuries.

From chickpeas to lentils, kidney beans to black beans, legumes offer a wide range of flavors, textures, and delightful culinary possibilities. In this blog post, I want to share the myriad of health benefits of legumes, their nutrient properties, their role in supporting longevity. Of course I've got to include some clever ways to incorporate them into your diet as well!

Nutrient Powerhouses:

Legumes are packed with essential nutrients that promote overall health and wellbeing. They are an excellent source of plant-based protein, making them an ideal choice for vegetarians and vegans.

I'm sure we've all heard by now how protein is essential for muscle repair and growth, and legumes provide a high-quality, low-fat alternative to animal-based protein sources. Also one of my favourite things is that legumes are rich in dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.

Don't forget how crucial fiber is for your gut health!

Another thing I love is that legumes are abundant in vitamins and minerals. They are a great source of folate, which is crucial for DNA synthesis and cell division.

They also contain iron, magnesium, potassium, and zinc, essential minerals that support various bodily functions such as immune system function, energy production, and bone health. Legumes are also rich in B-vitamins, which help convert food into energy and support brain function.

Supporting Longevity:

One of the main reasons my husband and I decided to go plant based was for our long term health. Research consistently shows that legume consumption is associated with improved health outcomes and longevity. Here are some of the ways legumes contribute to a longer, healthier life:

1. Heart Health:

   Legumes are low in saturated fat and cholesterol, making them heart-healthy food choices. They are rich in soluble fiber, which helps lower LDL (bad) cholesterol levels and reduce the risk of cardiovascular diseases, including heart attacks and strokes.

2. Blood Sugar Control:

   Legumes have a low glycemic index, meaning they have a minimal impact on blood sugar levels. The high fiber content in legumes slows down the absorption of sugar, promoting better blood sugar control. This quality makes legumes an excellent choice for individuals with diabetes or those seeking to prevent the onset of the condition.

3. Weight Management:

   Legumes are a weight-watcher's dream. They are low in fat, high in fiber, and provide a good amount of protein, all of which contribute to feeling full and satisfied. Including legumes in your meals can help curb cravings, reduce overall calorie intake, and support healthy weight management.

4. Gut Health:

   The fiber found in legumes acts as a prebiotic, nourishing the beneficial bacteria in our gut. If you know me, you know I'm gut health obsessed and I love sharing about how a healthy gut microbiome is essential for digestion, nutrient absorption, and a strong immune system. Including legumes in your diet can contribute to a thriving gut ecosystem, reducing the risk of gastrointestinal disorders and promoting overall digestive health.

Incorporating Legumes Into Your Diet:

Now that we understand the impressive health benefits of legumes, let me share some of my favourite and delicious ways to incorporate them into your daily diet:

Soups and Stews:

Add a hearty dose of legumes such as lentils, chickpeas, or black beans to your favorite soup or stew recipes. They not only enhance the texture but also boost the nutritional value of your meal.

Salads:

Toss legumes like kidney beans or chickpeas into your salads for an extra protein and fiber punch. They add a satisfying crunch and make your salads more filling. Have you made my Bean Salad recipe yet? Ahhh so good, stay tuned!

Dips and Spreads:

Create nutritious and flavorful dips by blending cooked legumes like chickpeas into hummus or black beans into a tasty bean dip. Enjoy them with fresh veggies or whole-grain crackers. If you're on my mailing list, I've got a freakind delicious azuki bean dip from a surprising guest!

Veggie Burgers and Patties:

Make homemade veggie burgers or patties using mashed legumes as the base. They offer a delicious alternative to meat-based options and provide a nutritious boost to your meals. Combining legumes with a starchy veggie like sweet potato really makes for a tasty choice.

Legume Pasta:

Explore the wide variety of legume-based pasta available on the market, such as lentil or chickpea pasta. These gluten-free alternatives are higher in protein and fiber compared to traditional wheat-based pasta. I know these can be a little tricky, I'm married to an Italian! However, we've tested and tried lots of different brands and have settled on our favourites (which are edamame pasta and lentil pasta). 

My tip - just test and try out different brands and types until you find what you like. Also don't expect it to taste like 'regular' pasta - because it isn't!

One little caveat here....I know there are many people out there that cannot tolerate legumes in their diet and experience a lot of digestive discomfort. This of course can happen. If this is you, perhaps consider working with a health professional to further understand why you feel this way. Or maybe you work with a health coach (like me), to help you either find alternatives or slowly add them to your diet.

Or simply, find another nutrient dense food that loves you back. We are all individuals and one food that is great for me, may not be great for you! Again, working with a health coach can help you in this space too.

So to wrap this all up for you, legumes are a nutritional powerhouse that can significantly contribute to your overall health and longevity.

They are abundant in essential nutrients, promote heart health, support weight management, and contribute to a thriving gut microbiome. By incorporating legumes into your diet through creative and flavorful recipes, you can harness their benefits and enjoy a lifetime of wellness.

So, don't hesitate to embrace these humble yet extraordinary legumes and embark on a journey towards optimal health!