Healthcare That Works

What is a legume? Any food that develops a seed pod that will split on both of its sides when it is ripe is in the legume food group. Grasses, alfalfa and clover are legume foods that are fed to animals because of their high nutritional value. Legumes have two times more protein than grains; contain vitamin B and high iron content. These are easy foods for your digestive system and contain no cholesterol. We know them in our diet as lentils, peanuts, soybeans, beans and peas.

Prebiotics, which is a dietary supplement in the form of non-digestible carbohydrate that favors the growth of desirable microflora (plants that can be seen only under a microscope) in the large bowel, is found in legumes, as well as in bananas, asparagus, garlic, leeks, sunchokes, onions and the list goes on. Lentils which are legume have a naturally large quantity of dietary fiber and prebiotics. Instead of eating a lot of red meat in your diet which is very hard for your body to digest you can get high quantities of iron and protein by eating lentils especially when you cook them along with foods that are rich in vitamin C like tomatoes.

Yogurt without added sugar is also an excellent prebiotic. Like the legume, yogurt that has either active or live ingredients listed, especially if there is added fiber, is a culture that works wonders for your intestinal bacteria. This is good bacteria that promote health and immunity. Yogurt without added sugar promotes the growth of these good bacteria that aid digestion. Besides aiding the intestinal track these foods can also assist the body in absorbing important minerals like iron, zinc, magnesium and calcium.

The following is a detailed list of legumes:

Adzuki beans (Asian cooking)
Anasazi beans (Southwestern cooking)
Black-eyed peas
Butter beans
Chick peas or garbanzo beans
Green beans (snap or string)
Kidney beans
Lentils
Mung beans (sprouted beans that can be made into noodles)
Navy beans
Peas (dried or split)
Pinto beans
Soy beans
Licorice (Used to flavor or sweeten products, such as candies, beverages, and medicine)
Peanuts

Peanuts are legumes and actually are not technically nuts. They do come from a split pod and seed which is part of the leguminosae family of foods. The plant does bear flowers so there is a confusion of which family it should be classified as, the nut or the legume. The very name indicates there is a confusion, pea-nut. Bottom line, is the peanut has the nutritional values of the legume family of foods but is used in cooking like nuts, besides the flavor is nutty.

By: Penny L Lee

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Sometimes, being on a diet can feel like you can’t eat anything. However, there are a variety of foods that were once thought to be unhealthy but now are believed to offer health benefits.

One example is coffee. Although adding sugar and cream to your cup of joe will inevitably add to the calorie and fat content, the coffee itself has been shown to reduce the risk of diabetes, gallstones, heart disease, kidney stones, Parkinson’s disease, and cirrhosis. For these reasons, you can feel good about drinking coffee in moderation.

Chocolate is another example of a healthy treat. In particular, researchers have found many benefits to consuming dark chocolate, which is rich in flavonoid antioxidants and polyphenols. These compounds are believed to reduce the risk of blot clots, which can lead to stroke or heart attack. Some studies have also shown mood-enhancing effects to eating chocolate, but again it is best enjoyed in moderation.

Pizza can also be a healthy addition to your diet when consumed correctly. This means avoiding the pepperoni, sausage, and unhealthy toppings that add fat and cholesterol to the pizza. Pizza itself can be very healthy due to that tomato sauce, which is rich in an antioxidant called lycopene. Vegetable toppings can make the pizza even healthier, as can switching from a white to a whole wheat crust. Fresh tomatoes can also make pizza a good-for-you treat.

Eggs were once believed to be bad for your health due to the high amount of cholesterol found in the yolks. However, eggs can be a good breakfast option when consumed in moderation, since they are an excellent source of protein as well as omega-3 fatty acids. It is clear that current research disputes some of the claims made by earlier studies. In general, nearly any food can be consumed in moderation. It is best to use your own judgment and try to make smart food choices every day.

By: Joseph Stutzman

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Caffeinated Content