Page 30 - Women’s Health - Australia (February 2020)

Magic

Beans

Legumes: a posh word for beans?
Nope. These powerhouses are up
there with leafy greens as foods
you should be eating more of

By M aria L ally

Black

beans

100g =
552kJ
16g fibre
21g protein
0.2g sat fat
Consistently listed by nutrition experts Baked THE BENEFITS
as wonders of home cooking and meal beans Most of us first
prep, legumes come from plants that discovered these
bear seeds and pods – so beans, and 100g = in our local
326kJ
peas and nuts, sit under the umbrella 3.7g fibre Chinese. But
takeaways aside,
term. “Legumes are quite unique in 4.7g protein these beans are
that they’re an incredible source of 0g sat fat a great staple
both protein and fibre,” says dietitian THE BENEFITS to keep in your
Helen Bond. “They’re nutrient-dense ... If you’d already pantry. “They’re
a good source
generally low in [kilojoules] and fat but written off your of calcium,
pack a lot of vitamins, minerals and childhood staple, magnesium and
don’t be so hasty.
nutrients into one serving.” Very clever. “Baked beans are zinc to support
A 2016 study from the University an incredibly bone health,”
of Copenhagen found people who good source of says Bond. Plus,
potassium, along
ate a serving of legumes at one meal fibre, but some with magnesium,
cans contain
consumed 12 per cent fewer kilojoules at higher levels of is “good for
their next. Another paper in the Journal salt and sugar heart health”.
of the American College of Nutrition than others,” says HOW TO
found those who consumed legumes on Bond. So look EAT THEM
“They work well
the regs were slimmer and had a lower out for low-salt in stir-fries n
versions. Oh, and
risk of becoming obese later in life than don’t forget the a chilli c
those who didn’t. “It all comes down farts. “Baked too.” Dis
to their high-fibre content, which beans can trigger
means they’re great for digestion,” IBS symptoms in
some people.”
adds Bond. “They also feed the good HOW TO
bacteria in your gut, which we now EAT THEM
know is beneficial to your overall On toast, after
health.” Full of beans? You will be. a bad day.
Nothing beats it.

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