Animal Writings

Legumes includes peas, lentils, and beans—including soy products. For this section of the series, I'm going to focus mainly on lentils and beans, but not soy products like tofu and veggie burgers. We talked about peas back in the vegetable section, and I'll get to the soy stuff later.

Why should you eat legumes?

1. They are extremely healthy. They're low-fat and high-fiber, rich in vitamins in minerals, and have lots of protein. They're also loaded with complex carbohydrates, which supply energy to muscles and the brain. Repeated studies show that when people include legumes as a regular part of their diet, their health improves and they lose weight.


2. They're tasty and versatile. They fit into tons of dishes—salads, soups, side dishes, and main courses—and are featured in a million recipes.


3. They're cheap. If you're on a budget, you definitely want to look at ways you can add legumes into your daily food regimen.

Worried about the side effects? Take note of these strategies:

• Buy Beano or another enzyme product, to help you digest. Beano in particular has a good reputation and is easy to find. There's no shame in purchasing this product!


• Don't gobble down your food. One trick: heat up the plate, so your food doesn't get cold. Another tip: If you're using a serving dish, put relatively small amounts on your plate. Chew and don't eat so fast. Relax and enjoy.


• Control your portions. Make them moderate, not humongous.


• Gradually increase the amount of legumes in your diet; let your body adjust.


• Use the following spices (not all at once): fennel, turmeric, dill, oregano, rosemary, cilantro, and bay leaf.

Often meat-eaters ask vegetarians and especially vegans how they get enough protein. This obsession with protein is sort of amazing. The American diet tends to have, if anything, way too much protein and far too little fiber and certain vitamins and minerals. In any case, legumes are a great source of protein. (Food for thought: Studies suggest that eating lots of animal protein, i.e., meat and dairy, contributes to bone loss. On the other hand, in a recent study in the American Journal of Clinical Nutrition, volunteers who cut their animal protein intake to zero, and got all their protein from plant sources, cut their calcium loss in half.)

Next: Some tips on how to increase the amount of beans and lentils in your diet.

Labels: beans, diet, legumes, lentils