Recently I was reading The 4 Hour Body by Tim Ferriss and in the book he talked about how great legumes are when running a slow carb style diet and how effective they can be for weight loss.
So firstly what are legumes?
There are actually two types, immature and mature.
Immature legumes such as green beans and garden peas have been harvested before they mature and mature legumes like red kidney beans or black beans are the dried seeds found inside pods.
Hear is a list of some of the most popular legumes: black bean, kidney bean, lentils, lima bean, mung bean, peanut, pinto bean, red bean, small white bean, split peas, soy bean, Boston bean, chickpeas, chili bean, fava bean, field pea, frijole negro, green beans & peas.
So are legumes really a super food that can help trim the waist line? Or are the negative rumors true?
While searching google for information you’ll often find they have gotten a bad rep.
One of the first reasons being legumes contain Lectins, the main effects of lectins are that they cause leaky gut and they lead to increased inflammation in your gut.
But with that said these effect can be greatly reduced.
Soaking the beans and rinsing them after being cooked will greatly help with this, so please soak and rinse them before consumption, although I will note this rule does not apply to lentils, they only need to be rinsed.
Another negative characteristic of them is that they contain substances that can reduce the uptake of certain vitamins and minerals called Phytic Acid, again soaking and rinsing them will help with this.
So now we know most of the downsides of legumes can be eliminated and reduced what are the benefits of them?
Legumes are particularly rich in healthy fibers and also high in protein, additionally, they are very effective at moderating blood sugar levels after meals due to being extremely low GI and may improve insulin sensitivity.
For this reason alone I find legumes great to add to any weight reduction eating plan.
They keep you feeling full longer and due to moderating blood sugar levels you wont be having after meal sugar cravings.
So With that said they get double thumbs up from the crew at Ease Fitness! try to incorporate them in your diet today!
Macro Nutrient Break Down