We all know that vegetables are good for you, and are an essential part of a varied and balanced healthy eating pattern. But less than 4% of Aussies enjoy 5 serves of vegetables a day. So why do you need to eat more? For your gut, heart, immunity & eyesight. Fill to ½ of your plate with Aussie grown vegetables, including legumes.
The Nutrition low down on LEGUMES
Legumes (beans, peas, chick peas & lentils) are a nutrition powerhouse - rich in dietary fibre, with vegetarian protein to help you live longer. The secret to a long healthy life could be as simple as following a healthy eating pattern including legumes more often! Research shows that legumes such as chick peas, lentils and cannellini beans are a strong predictor of a long life.
Incredibly healthy, legumes contain twice the protein of cereal grains, plus are also a good source of dietary fibre, low GI carbohydrates, folate, iron, calcium, zinc and magnesium and phytonutrients.
Aim for ½ cup of legumes at least 3 times a week for good health.
Packed with Plant Protein
Legumes pack such a nutritional punch that the Australian Dietary Guidelines for good health includes legumes twice, as both a protein food and a vegetable, in two of the five core food groups.
A protein rich eating plan can help you maintain healthy muscles, skin and nails plus help maintain a healthy weight. Protein doesn’t only come from animal foods, such as meat, chicken, or fish and seafood. You can also get dietary protein from eggs, dairy, and vegetable protein from legumes, nuts and tofu (soy).
To replace a serve of meat, an equal serve is 2 eggs or 1 cup of legumes. Aim to fill approximately ¼ of your dinner plate with lean protein foods for good health.
Where have you bean all my life?
Legumes are naturally rich in prebiotic dietary fibre, important for gut health. Resistant Starch in legumes is a special type of fibre that acts as a ‘prebiotic’ and helps feed the good ‘probiotic’ friendly bacteria that naturally live in your gut.
Legumes have a low GI (Glycemic Index) which means that they are digested slowly by your body. This is positive, as low GI foods slowly release sugars into the body’s blood supply giving you longer lasting energy. Want the kids to last through a sports game – low GI foods will help this.
Full of Beans (and lentils, plus chick peas too)!
Legumes have a reputation for causing gas, due to a naturally high fibre content, but there are ways this can be minimised. Rinse canned legumes before cooking, and if you’re not used to eating legumes regularly, introduce slowly by gradually increasing your portion serve size.
Find it hard to step up to more Legumes?
Edgell offers a diverse range of legumes, making it easy for you to enjoy variety.
Health conscious? Look out for Edgell No Added Salt Red Kidney Beans and Four Bean Mix.
Need easy meal inspiration? Check out our Edgell Mixes recipe ready range, which makes it easy for you to enjoy legumes in Mexican dishes, soups or salads.
Find your favourite Edgell legumes in the canned vegetables section.
Need some Legume Meal Ideas?
Legumes are versatile, convenient and nutritious meal ingredients, but still many people don’t know how to best use them. Click here for delicious and healthy recipe ideas.
Benefits of Edgell Legumes
- Nutrition Powerhouse to Help you Live Longer
- 5 Health Star Rating
- High in Fibre
- Natural source of Vegetarian Protein
- Convenient portable cans, easy to use anytime
- Ready to eat; simply drain, rinse and add to your favourite recipes
 Up to 8% reduced risk of death for every extra tablespoon 20g increase of legumes consumed daily. Source: Legumes: the most important dietary predictor of survival in older people of different ethnicities; Dr. Irene Darmadi-Blackberry, National Ageing Research Institute et al; Asia Pacific Journal Clinical Nutrition 2004;13 (2):Pages 217-220.
Health Benefits Legumes FAO