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Beauty & Health

Eating More Legumes And Beans Can Help You Slim Down And Live Longer

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Diet & Nutrition

Eating More Legumes And Beans Can Help You Slim Down And Live Longer

November 8, 2016
legumes and beans
Legumes is class of edible plants which are rich in nutrients. Commonly eaten legumes include peas, beans and lentils. (Photo: Pixabay)

How often do you eat lentils, chickpeas or kidney beans? If you’re partial to including legumes in your diet, then you could be missing out on something really good.

When we think of protein, most of our minds jump straight to lean chicken breast, boiled eggs or cottage cheese. But despite their impressive nutritional profile, legumes seem to fall-short from our thoughts.

However, the Grains and Legumes Nutrition Council in Australia says there is an increasing awareness of legumes as a good source of plant-protein. And, not only are they more economical than animal products, but they could actually help you live longer.

Vegetable and White Bean Soup
Bump up your legume intake by adding them easily to dishes like salads and soups. (Photo: Rob Shaw/BauerSyndication.com.au)

A recent study that followed 131,000 American adults for 32 years addressed the relationship between protein consumption (both animal and plant sources) and the risk of early death.

The study found that increasing plant-protein by just three per cent per day was found to reduce the risk of death (from all causes) by 10 per cent. The success of the diet was most effective when swapping processed meats for legumes.

Legumes are also known to aid weight loss, according to new studies conducted by researchers at St. Michael’s Hospital in Canada. Published in The American Journal of Clinical Nutrition, the studies revealed that a daily serving of beans and other pulses or legumes can contribute to a small and modest weight loss and reduced cholesterol levels. The studies also showed subjects who had legumes for meals felt fuller by 31 per cent – this means they are likely to not overeat or eat less than a meal which excludes legumes.

So, how can we eat more legumes in our diet? Start off by trying some of our delicious recipes (click through the gallery below):

Text: The Australian Women’s Weekly / Additional Reporting: Sean Tan

READ MORE:
The 8 Best Foods You Should Be Eating To Blitz Fat
10 Key Weight Loss And Dieting Tips That You Did Not Know About
10 Diet Tips That Really Work

https://www.womensweekly.com.sg/gallery/beauty-and-health/diet-and-nutrition/eating-more-legumes-and-beans-can-help-you-slim-down-and-live-longer/
Eating More Legumes And Beans Can Help You Slim Down And Live Longer
Tuna And White Bean Salad
image

Try this tuna and white bean salad for a classic Italian entrée for your next party or simply, for a light lunch.

Get the Tuna And White Bean Salad recipe.

Photo: Cath Muscat/BauerSyndication.com.au
Mexican Bean And Quinoa Cakes
image

Great as a side dish or as a snack, the patties can also be used in mini-burgers for a more substantial meal.

Get the Mexican Bean and Quinoa Cakes recipe.

Photo: Jonathan Gregson/BauerSyndication.com.au
Steamed Whole Snapper With Black Beans & Chilli
image

Black beans are great for your digestive health and are also very versatile as they go well with both Asian and Western recipes.

Get the Streamed Whole Snapper With Black Beans recipe.

Photo: John Paul Urizar/BauerSyndication.com.au
Vegetable And White Bean Soup
image

Inspired by the classic minestrone, this vegetable and white bean soup is just as hearty and filling too.

Get the Vegetable And White Bean Soup recipe.

Photo: Rob Shaw/BauerSyndication.com.au
Curried Pork And Bean Burger
image

Swap your usual burger for this healthier version featuring a crumbed curried pork and cannellini bean patty accompanied by mint yoghurt sauce, cucumber and rocket.

Get the Curried Pork And Bean Burger recipe.

Photo: Rob Shaw/BauerSyndication.com.au
Lamb And Lentil Curry
image

This heavily spiced dish goes great with rice or wheat tortillas.

Get the Lamb And Lentil Curry recipe.

Photo: Rob Shaw/BauerSyndication.com.au
  • TAGS:
  • Beans
  • Diet
  • Health
  • legumes
  • Lentils
  • Nutrition
  • recipe
  • slim
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