THE LEGUMES

Legumes are low in fat, high in fiber, and are an excellent source of protein. One serving, which is about three tablespoons, can actually provide you with about half the folate you need for an entire day. They're also high in vitamin B and rich in antioxidants. They provide a range of essential nutrients including protein, low glycemic (GI) carbohydrates, dietary fibre, minerals and vitamins. They are:

1. •An economical dietary source of good quality protein and are higher in protein than most other plant foods. Legumes have about twice the protein content of cereal grains.
   

2. •Generally low in fat, virtually free of saturated fats and contain no cholesterol.
   

3. •Rich in energy-giving carbohydrates, with a low GI rating for blood glucose control.
   

4. •A good source of B-group vitamins (especially folate), iron, zinc, calcium and magnesium.
   

5. •Low in sodium – sodium content of canned legumes can be reduced by up to 41% if the product is drained and rinsed.
   

6. •Abundant in fibre, including both insoluble and soluble fibre, plus resistant starch for colonic health benefits.
   

7. •Gluten free – as such, legumes are suitable for people with celiac disease or gluten sensitivity.