MS, RD, LDN, CBS
Janel holds a Master’s in Nutrition Communication from Tufts University. As the recipient of the 2010 Massachusetts Young Dietitian of the Year award, she believes in making healthy eating simple, sustainable, and delicious.
Legumes are a class of vegetables including beans, peas and lentils and they are packed with nutrients. Not only are legumes rich in fiber, vitamins and minerals but they are an excellent source of plant-based protein. During pregnancy especially, beans can help you reach your increased need for protein without the saturated fat and cholesterol found in animal protein.
Here, we’ll focus on beans such as kidney, pinto, black, navy, fava, split peas, lentils, chickpeas and edamame. Note that green peas and green lima beans have properties closer to starchy vegetables while green string beans have properties closer to non-starchy vegetables.
Because beans are so nutrient-dense and are relatively low in calories, you can incorporate them liberally into your diet. They are so unique and nutritious, they can be considered both a protein and a vegetable when preparing meals and snacks.
You can purchase beans that are fresh, dried or canned. Fresh beans are seasonal and can be cooked up in 10-45 minutes (depending on the type) in simmering water. With the exception of lentils and dried green or yellow peas, which do not require soaking and are fast-cooking, many dried beans are best soaked overnight or brought to a boil, let sit for an hour, and brought back to simmer until tender. Using a pressure cooker speeds up the time considerably and using a slow cooker means you can ignore the passage of time altogether! Canned beans are pre-cooked and ready to eat but rinsing them before eating will reduce the sodium.
Nutritional Benefits
Legumes are low in calories and high in fiber. High-fiber foods help to promote the feeling of fullness, lower cholesterol, control blood sugar (especially important for women with or at risk for gestational diabetes) and manage constipation (a common pregnancy complaint).
Legumes are also rich in iron, needed to help red blood cells carry oxygen throughout the body. Eating legumes may help combat iron-deficiency anemia, a common condition in women of childbearing age.
Legumes are also good sources of:
Keep your pantry stocked with beans
Beans are inexpensive and easy to incorporate into many meals and snacks –and even to eat on their own – when you have them on hand. Keep a few cans of low or no sodium beans and a few small bags of dried beans. If you have the chance to buy fresh beans from your local farmers market or grocery store, they’re worth a try! You can also keep some frozen varieties, like shelled edamame, in your freezer.
If time is an issue, go for canned beans or dried beans that are smaller in size, like lentils or split peas, as they can be cooked in less time. Remember to always rinse canned beans before eating.
Get the most out of your iron-rich foods and supplements with food pairings
Pair iron-rich plant-based foods with vegetables and fruits that are rich in vitamin C, such as broccoli, grapefruit, kiwi, leafy greens, melons, oranges, peppers, strawberries, tangerines and tomatoes to maximize absorption.
Incorporate legumes into your diet in a variety of tasty ways
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