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Rebecca Rose


Health Benefits of Legumes

Also known as pulses. The legume family are plants that produce a pod with seeds inside.

Legumes are high in:







Naturally low in saturated fat

Legumes also have a low glycemic index, generally ranging between 10 and 40.

They're important for vegetarians and vegans to obtain an adequate amount of protein, so legumes are an excellent source.

Due to their low glycemic index, they are beneficial for reducing blood sugar levels which is useful for weight management and conditions like:

PCOS and Type 2 diabetes

They also keep you fuller for longer, and help stop reaching for snacks after eating.

Top tips for using legumes:

If using dried legumes soak overnight to improve digestibility and remove contaminants and phytic acid content.

How to incorporate into the diet:

  • Salad with legumes: mixed leaves, vegetables, plus a legume of choice. You can add a animal protein source too if required. I love a black bean and quinoa Mexican style salad.

  • Hummus: chickpea or butterbean is a great alternative. Homemade is much better as they're no additives or preservatives

  • Soups or stews: blitzed or chunky. The chunkier soups tend to keep you fuller for longer and contain more fibre.

  • Dhals and curries

  • Mix with a grain to obtain the essential amino acids (building blocks of protein) like rice and lentils or chickpeas and quinoa for example.

Sources: Polak, R., Phillips, E. M., & Campbell, A. (2015). Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clinical diabetes : a publication of the American Diabetes Association, 33(4), pp. 198–205.



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