They've long been discounted as a humble food source or 'a poor man's meat', but if you are looking for an action-packed, health-promoting functional food, the legume family is right on the money.
Broad beans, chickpeas, lentils, soya beans, mung beans, azuki beans, rice beans, black eyed peas, haricot beans, butter beans and runner beans are all part of the legume family.
While not all legumes are nutritionally equal, they are generally a great source of protein, are low in saturated fat and sodium and are packed with vitamins, minerals and phytochemicals.
One hundred grams of soy beans provides around 17gm of protein, which equates to around 30 per cent of an average adult's daily requirements.
Compare that to a large egg which has 6gm of protein, 100gm of lean beef which provides around 2gm of protein or 100gm of raw fish providing 17gm of protein and you can put them into perspective.
In fat terms, legumes are notoriously low in fat, with negligible amounts of the 'bad' saturated fat. 100gm of hamburger mince provides around 12gm of fat made up predominantly with saturated fat, while the same volume in lentils provide merely one gram of fat which is predominantly polyunsaturated fat.
This difference in type and content of fat is partially the reasoning behind the lower heart disease risk seen in populations who eat legumes frequently during the week in lieu of meat dishes. The fibre content found in many legumes can also claim part of the positive benefit on heart disease risk.
A good mix of both soluble and insoluble fibre found in legumes helps in significantly lowering total and LDL cholesterol (aka 'bad' cholesterol) in the body when consumed regularly in the diet.
In addition to heart benefits, the fibres found in legumes can also offer benefits in blood sugar control (glycaemic control) and bowel health. Beans are also packed with health promoting folate, with a serve of chickpeas, kidney beans or lentils providing up to half your daily requirements in one hit.
They are all considered low GI (glycaemic index) which means they provide a steady source of energy to the body -- great for those wanting to improve their blood sugar control, manage their weight and improve their stamina when it comes to exercise and general day to day functioning.
So what does this all mean in relation to eating more beans?
Gradually improving your intake of legumes can offer a multitude of health benefits. Aim for the goal of half a cup of legumes three times a week. You can incorporate more into your diet with the following strategies:
* Bulk up a mince dish by adding lentils. Brown the heart smart (lean) mince. Drain off the excess liquid then add the lentils in. Aim to make up a quarter of the volume with lentils. Prepare the dish in the usual way, but rest assured you are boosting the fibre content and significantly reducing the saturated fat content of the meal.
* Create your own bean salad with any of the legume family included or toss a rinsed can of three bean mix into your usual salad for a protein boost.
* Try substituting meat with legumes in your favourite meat dish for a welcome change. Curries and casseroles work well with legumes.
* Don't be shy in exploring the world of dried legumes when preparing soups this winter. They make a standard soup a lot more hearty at a fraction of the cost of meat.
* Mash pinto beans with some freshly minced garlic to use as a sandwich/toast spread, while chickpeas blend beautifully with garlic, lemon juice and olive oil to create a simple hummous dip.
But wait, there's more. While they are great for our health and a cheap form of protein in the diet, they also are the environmentally friendly choice of protein. Legume plants fix nitrogen from the atmosphere, and can work to naturally fertilise the ground in which they grow, reducing the need for added products.
