Page 31 - Women’s Health - Australia (February 2020)

nutrition

Lentils

100g = 485kJ 8g fibre 9g protein 0.1g sat fat
THE BENEFITS Costing around 80 cents a tin, they’re one
of the cheapest foods you can find, so it’s worth learning
your way around a few lentil recipes. But batch-cooking
the week before payday isn’t all they’re good for. “Lentils
are particularly low in fat, full of fibre and are associated
with better heart health,” says Bond. “They’re also thought
to slow down the rate at which sugar is absorbed.” Genius. Peanuts
HOW TO EAT THEM Red make great dals, green make 16 tein
delicious stews and brown are good for bulking out a salad. 1.3g sat fat 100g =
2372kJ
The benefits Soybeans 9g fibre
are known for being a 26g protein
potent source of protein 7g sat fat
– on par with meat – so THE BENEFITS
they’re often processed Peanuts might
into other foods, such as seem like an
milk, tofu or miso soup. impostor in
They can also be eaten a line-up of
fresh from the pod, legumes, but
they’re from the
when they’re known ground, so
as edamame beans. they’re legit.
Pi How to eat them From “[Peanuts] are a
the pod, with sea salt.
fantastic source
be of resveratrol,
an antioxidant
100g = believed to offer
414kJ protection
8g fibre against heart
Chickpeas 0.13g sat fat disease,” says
7g protein
Bond. But be
THE BENEFITS mindful of how
100g = 686kJ 8g fibre An excellent many you eat in
9g protein 0g sat fat source of fibre one go, as fat =
and folate, pinto kilojoules, and
THE BENEFITS “Chickpeas are a they’re mega
filling, fibrous legume full of iron, beans are also
magnesium, calcium, zinc and vitamin home to some dneybeans moreish. Aim
K, so they’re good for bone health,” energy-boosting for about 30g,
says Bond. “They contain B vitamins, B vitamins and 100g = which is a small
which help convert food into energy.” iron. One study 485kJ handful. And
HOW TO EAT THEM “They’re the published in 6.2g fibre try to buy the
main ingredient of hummus, so buy The American unsalted ones.
a tub (or make your own). Raw Journal of Clinical 7g protein HOW TO
chickpeas can take an age to cook, Nutrition found 0.1g sat fat EAT THEM
but the tinned variety are gre that pinto beans Keep a pack in
throwing into a curry,” she ad contain powerful The benefits your desk drawer
antioxidants, “Kidney beans are a for the 3pm snack
known as good source of zinc, attack or add
polyphenols, which helps ... your them to Thai
which can help curries or noodles
prevent your immune system,” says for a little extra
overall risk of Bond. “They contain crunch. Yum. wh
certain cancers. a natural toxin called
Another study lectin, so [cook] carefully
found half if you buy them raw.
PHOTOGRAPHY: GETTY IMAGES cholesterol levels. been through a process
Canned kidney beans
a cup a day
are fine because they’ve
can help lower
HOW TO
to remove this toxin.”
EAT THEM
How to eat them
Cook up a Middle
Drain, rinse, toss and
Eastern storm of
throw into a salad.
tacos and salads.

FEBRUARY 2020 womenshealth.com.au 31