Beans & Legumes!
Black beans are packed with fiber and protein. That means they'll satisfy even the most intense hunger, and will keep you feeling full and energetic for hours. Black beans help to regulate your body's glucose level throughout the day, which means your metabolism will be chugging away at top speed, burning through any extra calories you've taken on so that you can stay slim and trim. Plus, the fiber content of black beans will help you beat cholesterol. The soluble fiber in black beans binds with the bile acids in your system and carry them out of your body, making it impossible for those acids to become cholesterol.
Hunger control: Chickpeas are high in fibre and protein, and they have a low glycemic index. This powerful combination can help control your weight. Enjoying as little as 1/2 cup (125 mL) of chickpeas daily can keep you feeling full -- and consuming fewer calories.
2. Cholesterol reduction: Including 3/4 cup (175 mL) of chickpeas in your diet each day can help lower LDL (bad) cholesterol levels, which reduces the risk of heart disease.
3. Versatility: Chickpeas can be used in salads, soups, curries, chilis and stews. Or consider roasting them with your favourite savoury spices. High-protein chickpea flour (also called garam) is gluten-free and can be used to make pakoras, pappadams or pancakes, or can serve as a substitute for eggs in baked goods.
2. Cholesterol reduction: Including 3/4 cup (175 mL) of chickpeas in your diet each day can help lower LDL (bad) cholesterol levels, which reduces the risk of heart disease.
3. Versatility: Chickpeas can be used in salads, soups, curries, chilis and stews. Or consider roasting them with your favourite savoury spices. High-protein chickpea flour (also called garam) is gluten-free and can be used to make pakoras, pappadams or pancakes, or can serve as a substitute for eggs in baked goods.
If you are diabetic, or have it in your family, split peas can be your best friend. Peas help stabilize your blood sugar levels while providing a steady supply of energy. Studies have shown that type 2 diabetics who eat at least 50 grams of fiber per day can lower their cholesterol, their triglycerides, and the VLDL (Very Low Density Lipoprotein) by a considerable amount.
Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving. Signs of sulfite sensitivity may include rapid heartbeat, headache, or disorientation.
Peas can also reduce the amount of plaque in your blood vessels and help your heart remain healthy. If you are sensitive to sulfites, which are added to most deli foods and salad bars, the mineral molybdenum will help you detoxify them. Peas can provide you with almost twice the recommended daily allowance of this mineral from a single 1-cup serving. Signs of sulfite sensitivity may include rapid heartbeat, headache, or disorientation.
lentils are a powerhouse of nutrition. They are a good source of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron. The Centers for Disease Control and Prevention reports that eating plenty of nutrient-dense foods like lentils can lessen your risk of many serious medical problems.
20% of the daily value of thiamin (vitamin B1), and 15% of vitamin B6. Other nutrients include pantothenic acid, riboflavin, and niacin, most of which function as co-enzymes to metabolize carbohydrates, protein, and fats in your system.
The fiber in lima beans provides 53% of your body’s daily requirement - important not only as 1) a laxative but 2) to protect the colon and fight cancer by decreasing the amount of time toxic substances stay in the colon, and 3) reduces blood cholesterol levels by decreasing re-absorption in the colon.
The mineral content in lima beans provides almost half of what you need per day in manganese, along with plentiful amounts of iron, magnesium, potassium, phosphorus, and valuable antioxidants.
The fiber in lima beans provides 53% of your body’s daily requirement - important not only as 1) a laxative but 2) to protect the colon and fight cancer by decreasing the amount of time toxic substances stay in the colon, and 3) reduces blood cholesterol levels by decreasing re-absorption in the colon.
The mineral content in lima beans provides almost half of what you need per day in manganese, along with plentiful amounts of iron, magnesium, potassium, phosphorus, and valuable antioxidants.
Fermentation deactivates phytates. As I discussed in my episode on the pros and cons of soy foods, one common charge against soybeans is that they contain phytates which can interfere with the absorption of minerals in foods. This isn’t something that’s likely to cause a problem if your diet is reasonably varied and nutritious. (See also: How Important is a Varied Diet?) Nonetheless, one advantage to miso is that the fermentation process deactivates the phytates, effectively eliminating this concern.
Miso may contain beneficial bacteria. Fermented foods can also be a source of beneficial bacteria, which have a number of health benefits. But not all miso contains probiotic bacteria. It depends on which combination of micro-organisms are used in the fermentation process. Chinese miso is more likely to contain probiotic bacteria than Japanese miso.
Miso contains soy isoflavones. Isoflavones are the active compounds that are responsible for most of soy’s purported effects and miso will contribute to your isoflavone intake. However, bear in mind that the amount of isoflavones in a serving of miso is relatively low. You’d get 4 to 5 times more isoflavones (and protein) from a serving of tofu, soymilk, or edamame than you would from miso.
Miso may contain beneficial bacteria. Fermented foods can also be a source of beneficial bacteria, which have a number of health benefits. But not all miso contains probiotic bacteria. It depends on which combination of micro-organisms are used in the fermentation process. Chinese miso is more likely to contain probiotic bacteria than Japanese miso.
Miso contains soy isoflavones. Isoflavones are the active compounds that are responsible for most of soy’s purported effects and miso will contribute to your isoflavone intake. However, bear in mind that the amount of isoflavones in a serving of miso is relatively low. You’d get 4 to 5 times more isoflavones (and protein) from a serving of tofu, soymilk, or edamame than you would from miso.
Navy beans are an excellent source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, navy beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, navy beans provide virtually fat-free high quality protein. But this is far from all navy beans have to offer. Navy beans are a very good source of folate and manganese and a good source of protein and vitamin B1 as well as the minerals phosphorus, copper, magnesium and iron.
Soy - it truly seems to be a wonder food. Soy is an excellent source of dietary fiber and protein. It is rich in vitamin B6- important in building amino acids and in the formation of neurotransmitters. Furthermore, soy is often recommended as an alternative for meat in low-fat diets.
Tempeh is a great choice for people who have difficulty digesting plant-based high-protein foods like beans and legumes or soy foods such as tofu. The process of fermentation makes the soybeans softer, since enzymes produced by the mould predigests a large portion of the basic nutrients. The Rhizopus moulds produce an enzyme phytase which breaks down phytates, thereby increasing the absorption of minerals such as zinc, iron and calcium. The fermentation process greatly reduces the oligosaccharides that make beans hard to digest for some people. Studies have shown tempeh to be essentially non-flatulent and producing no more gas than non-legume food.
Made from soybeans, tofu is a great protein source that is low in fat. (Eight ounces [240 g] of firm tofu provide the same protein as eating 2½ ounces [75 g] of steak or three ounces [90 g] of ground beef). And it’s low in calories and high in calcium: A four-ounce (½ cup) serving of extra-firm tofu contains only 120 calories and as much calcium as an eight-ounce (1 cup) serving of cow’s milk. Bonus: It contains isoflavones that may help ease the symptoms of menopause.