8 wonderful qualities about legumes

Medical researchers have heaped a hill of praise on legumes (which we also call beans), a family of foods that also contains peas and lentils. Here are just some of the reasons.

Legumes defend against heart disease and reduce the risk of other health hazards because they are densely packed with an impressive lineup of vitamins, minerals and other critical compounds. These humble seeds are packed with nutrients that safeguard overall health.

Legumes have been part of the human diet for more than 7,000 years, providing an inexpensive source of nourishment for populations all over the world. They contain more protein than any other plant food. They are versatile with more than 100 varieties to choose from.

The soybean has received the most scientific interest of late for its ability to lower cholesterol. People who frequently eat legumes have low rates of heart disease and other conditions caused by blocked arteries, such as strokes. A major study by involving more than 9,600 men and women found people who eat legumes four or more times a week cut their risk of heart disease by 22 percent.

Filling up on legumes may simply crowd out fatty meats and other foods that are less heart healthy.

Diets high in fibre guard against heart disease. A 110-gram (1/2-cup) serving of cooked legumes contains, on average, six grams (1 1/2 teaspoon) of fibre. One-third of it is soluble fibre, the kind that lowers cholesterol. Soluble fibre also helps prevent type 2 diabetes, a major risk factor for heart disease.

Legumes contain folate, a B vitamin that helps maintain healthy levels of amino acids in the blood that has been linked to heart disease. One study found women who consume a lot of folate (about 700 micrograms a day, on average) and vitamin B6 (4.6 milligrams daily) cut their risk of heart disease by nearly 50 percent. Other research suggests that folate from dietary and supplemental sources may help prevent high blood pressure, which can cause heart attacks and strokes. A 250-gram (one-cup) serving of cooked black beans provides 256 micrograms of folate.

Legumes are rich in minerals, particularly potassium. Men who get 4.3 grams of potassium per day may lower their risk of strokes by as much as 38 percent. The benefit is even more pronounced among people with high blood pressure.

When the US Department of Agriculture identified the 20 common foods with the highest levels of antioxidants, small red beans ranked number one, closely followed by red kidney beans and pinto beans (numbers three and four, respectively). Black beans (number 18) are an excellent choice, too.

The health benefits to adding legumes to your diet are are many and varied. If you don't do it, your health might not amount to a hill of beans.