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8 Cards in this Set

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Name some legumes
lentils
chickpeas
beans - lima, pinto, black-eye, adzuki, kidney, white, soy...
split peas
How do you eat legumes?
1) usually with other foods
2) combined with a small amount of animal product or grains, gives a complete protein.
3) Usually 1 part legumes:2 parts grains
4) dry legumes (except for adzuki and lentils) need to be soaked overnight in water 3-4 x their volume
What are the nutritional values of legumes?
High in
1) plant protein
2) complex carbs
3) B vitamins
4) minerals
5) when sprouted, also vit C

Contain non-heme iron
Low in fat and no cholesterol
What are the main disease preventative properties of legumes' phytochemical compounds?
1) cancer blockers
2) antioxidants
3) cholesterol reducers
What are the medicinal values of legumes?
Blood:
1) reduce LDL cholesterol
2) control insulin and blood sugar
3) lower blood pressure

BOWEL
4) regulate colon function
5) Inhibit bowel cancer
6) Prevent constipation, haemorrhoids and bowel disease

Protective against oestrogen-dependent cancers
Describe the chemical composition of legumes
Lentils contain:
1) 3 unusual starches, called oligosaccharides (trisaccharides)
2) alpha-galactosides (sugars)
3) soluble fibre
4) short-chain fatty acids
Explain why legumes can be difficult to digest.
1) The slow process of breaking oligosaccharides down can cause gastrointestinal gas in some people.
2) By introducing legumes into your diet slowly (in small amounts at first), the body has the chance to develop the appropriate digestive enzymes
What can be done to prevent gas and discomfort from eating legumes?
When cooking,
1) soak overnight in water, discard water and cook in fresh water
2) If gas persists, change cooking water after 30 mins
3) Use digestive herbs such as fennel, cumin, ginger, aniseed, coriander...
4) cook with a piece of dried kombu or wakame (snipped into small pieces) - this softens beans and reduces cooking time
5) add a small pinch of asafoetida (digestive tonic available at Indian grocery stores)
6) combine lentils with ghee (or some sort of fat)