Looking for healthy and inexpensive proteins to boost your immune system and help you stay healthy Live longThe next time you go to the grocery store, stock up on legumes.?
according to 2022 study published in PLOS MedicineReplacing red meat and processed foods with legumes, whole grains and vegetables could add 10 years or more to people in their 20s and 30s.
Legumes: The Most Underrated Longevity Food
When it comes to longevity foods, most people don’t think of legumes. However, as a nutritionist, I eat them daily as part of my vegan diet to keep my body strong and fight off disease.
The most common types of legumes are beans such as black beans, lentils, soybeans, broad beans, chickpeas, kidney beans, edamame and lima beans.
The main health benefits of legumes are:
- protein: Legumes are an excellent source of proteins that are essential for many biological functions. Served in one cup 5-10 grams of protein.
- fiber: Legumes are an important source of dietary fiber — 1 cup contains 4-14 gramsDietary fiber is immune system, lower cholesterolreduce inflammation, manage blood sugar and weight, and enhance gastrointestinal health.
- mineral: Contains beans mineral potassium, calcium, iron, magnesium, zinc, etc. They play important roles in processes such as oxygen utilization and immune function.
- Antioxidant: Beans contain several polyphenolic compounds (aka healthy phytochemicals), including tannins, phenolic acids, and flavonoids. These are powerful antioxidants that repair cells and tissues.
All of these nutritional properties can protect against chronic diseases. research show.
actual, American Cancer Society, American Diabetes Association and the American Heart Association It is recommended that you eat legumes instead of animal protein to reduce your risk of cancer. type 2 diabetes and heart disease.
How to Add Legumes to Your Diet
As a busy professional, I love being able to use legumes to create a variety of delicious, nutritious meals.
You can buy prepackaged, dried legumes at most supermarkets and health food stores. It may seem like a lot of work, but most of that time is just soaking and no additional work is required.
You can also cook legumes in bulk and store them in airtight containers in the refrigerator or freezer.
- Boil the dried beans well.
- Rinse and soak for at least 5 hours.
- Drain the soaking water and cook the beans in fresh boiling water (212 degrees Fahrenheit) for at least 10 minutes.
- Do not cook dried beans in a slow cooker or crockpot, as the temperature is not high enough to inactivate lectins, potentially toxic chemicals found in raw beans.
Canned beans come pre-cooked, so just add them to soups, chili, pasta, sauces, burritos, or sautéed veggies.
easy recipes
1. Swap out your burger for a legume-based burger and go meat-free.
A mix of spices and fun flavors makes a homemade bean and lentil burger just as delicious as a meat burger. Black bean, white beansAlso lentilYou can’t go wrong with a legume patty on a whole grain bun.
2. Substitute with mayonnaise creamy hummus.
using a food processor or blender home made hummus It whips up easier than you think and makes for a healthier, fiber-rich sandwich spread than mayonnaise.
3. Mash the legumes for an easy dip.
Thanks to the neutral taste of legumes, the spices can really elevate them into any kind of party dip you’re looking to create. cheap To sweet To sweetThe possibilities are endless.
4. Dump the potato chips into the Bean Crisp.
If you’re stuck in an afternoon slump, crisp oven-roasted beans make for a satisfying, energizing snack. Lupini beans, fava beansWhen Chickpea All crisp in the oven and can easily be made in large batches to portion out throughout the week.
5. Mix into soup to add dietary fiber.
Lentil soup A hearty meal for winter lunch or dinner. For more variety, you can also try making other legume-based soups such as: split pea soup, pasta e fagioliAlso White bean and escarole soup.
6. Hide beans in brownies.
If you have a sweet tooth, black bean brownie It’s a delicious dessert that packs a punch of fiber into every serving.
Samantha Heller, MS, RD, CDN is a Registered Dietitian and Exercise Physiologist. She is a Senior Clinical Dietician at NYU Langone Health in New York City.follow her twitter When Instagram When Facebook.
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