In this age when a plant-based diet is strongly espoused for better health, vegetables and legumes cannot simply be ignored. Time and again, we are reminded to consume these foods for the many benefits they offer. Legumes such as soybeans, mung beans, kidney beans, pigeon peas (kardis), and peanuts are abound as meat substitutes, but not many consume such. Weeks may pass and many of us may not have eaten a meal such as viand.
Legumes provide energy from their carbohydrate, protein and fat content. They also provide various vitamins A particularly beta-carotene, and B vitamins. Minerals such as calcium, phosphorous, potassium, magnesium, phosphorous, sodium are also found in legumes. The nutrient content vary among the different beans. White kidney beans contain more calories compared to boiled peanuts, soybeans, mung beans and pigeon pea seeds. White beans also have the highest carbohydrate calcium, phosphorous and iron content. Peanuts have the lowest carbohydrate, and pigeon pea has the lowest calcium, phosphorous and no iron content of these five kinds of legumes on a per 100g edible portion basis. Given this information, it is important that different kinds of legumes be consumed each week as no legume is nutritious enough to satisfy one’s nutrient needs.
One particular component of legumes particularly in their skin is fiber. This is not a nutrient but which play an important role in the maintenance of health and the development and management of diseases. Fiber is an indigestible component of less processed foods but will be acted upon and fermented by bacteria. In the process of fermentation, short-chain fatty acids (SCFAs) are produced. Several studies concluded that SCFAs are beneficial in the management of Type 2 diabetes, obesity, chronic kidney disease, hypertension, inflammatory bowel disease (IBD), colorectal cancer (CRC). SCFAs are also major players in maintenance of gut and immune homeostasis.
To top it all, legumes are definitely cheaper than meat. A kilo can feed more, and many dishes can be prepared using legumes as base. Guisadong monggo for instance can be added with leafy greens and dilis or pork bits. Chili con karne which utilizes red beans and ground beef can be added with onions, bell pepper, celery. In small quantities, black beans are added in empanada, halo-halo, shakes, and other drinks. Other East Asian countries like China, Korea ferment them, make bean pastes and use them as filling, added to dough in cookies. How nice if we adopt such and make the use of legumes more widespread. If non-vegetarian, it is recommended that at least one cup of legume be consumed on a weekly basis.