They’re known as pulses, those leguminous plants that grow in pods attached either to the stems or roots of plants. The name may be archaic, but it serves as a reminder that peas, beans and lentils–humble foods that we more often equate with the diets of poorer nations–are rich in nutrients and are even associated with heart health.

Legumes were a staple of the human diet more than 9,000 years ago when they were cultivated by the ancient Greeks and Egyptians. Today they remain a major source of dietary protein for millions of people worldwide.

For their size legumes pack a powerful nutritional punch. A one-cup serving of lentils, for example, provides 19 grams of protein, one third of the daily requirement. As well as being a good source of protein, legumes are high in B vitamins, especially folate. They’re also high in fiber, low in sodium and fat and a good source of iron, magnesium, calcium, zinc and potassium.

Dietary experts are also finding out that legumes contain a number of phytochemicals, substances found in plants that are believed to be protective against cancer. Soybeans that make up such a major part of the traditional Japanese diet are rich in a number of phytochemicals that researchers believe are at least partly responsible for the low rates of breast and prostate cancer in Japan.

Americans have only recently begun to discover the rich variety of legumes on the market. For most of the 20th century Americans obtained the majority of their protein from meat, although a few dishes featuring legumes have always been popular. Boston baked beans, three bean salad, black eyed peas and of course peanut butter and peanuts are legumes that make up part of our everyday diet, but they tend to be featured more as side dishes or snacks than the focus of a meal. Despite their name, peanuts are classed as a legume rather than a nut since they grow in pods on the roots of a plant rather than on trees as nuts do.

A Heart-Healthy Food
A recent study reported that legumes can lower the risk of heart disease. The study, funded in part by the National Heart, Lung and Blood Institute, evaluated the dietary habits of 9,600 men and women and their health over 19 years.

Researchers concluded that the more legumes a person eats, the less likely he or she is to develop heart disease. Among those interviewed, persons who ate legumes at least four times per week had a 22 percent lower risk of heart disease than those who reported eating legumes once a week or less. Foods eaten included beans, peas, peanuts and peanut butter.

At the beginning of the 20th century when meat and dairy consumption was low, heart disease was relatively uncommon. Fifty years later, when the American diet had undergone radical changes with an emphasis on meat and dairy, heart disease skyrocketed to become the leading cause of death. Although most Americans enjoy meat, they can make an enormous difference in their heart health by making gradual changes to reduce the amount of meat they eat.

Beans and peas protect against both heart disease and cancer in part because they’re rich in both soluble and insoluble fiber. Soluble fiber lowers cholesterol by mopping up the fatty deposits and carrying them out of the body. Insoluble fiber helps clear the body of waste products and toxic substances, including those that might contribute to cancer. One cup of cooked black beans or a cup of cooked lentils provides 15 grams of fiber, half the recommended daily amount of 25 to 30 grams.

Increasing the proportion of beans, peas and lentils can also help in the struggle against weight gain, now a major health and lifestyle issue for two thirds of Americans. Adding more beans and peas to the diet offers a filling yet low-fat way to replace some of the meat and high-fat choices that surround us. Instead of a burger and fries, a bean soft taco with low-fat cheese and salsa can make a satisfying and healthy meal.

You can buy beans, dried peas and lentils either canned, ready to use or dried. Dried legumes are inexpensive and can be stored for long periods of time in the pantry.
Dried beans need to be cooked before being added to dishes. Presoak beans by letting them stand in cold water overnight. A quicker alternative involves bringing the beans to a boil in a pot of water, turning off the heat and letting them sit for an hour before cooking. Then rinse the beans in fresh water and proceed with cooking according to the package directions.

If you use canned beans, simply add them to the dish you’re making near the end of the cooking time. Canned beans tend to be high in sodium. Rinsing them in cold water after you open the can removes about half of the sodium.

Many people shy away from beans because of the gassiness they create. You can minimize this effect by rinsing the beans in water several times when pre-soaking them. Gradually increasing your intake of beans also cuts down on this problem.

Lentils and split peas cook more rapidly and don’t need pre-soaking. Some lentils, such as the red and yellow varieties, take only 10 or 15 minutes to cook. Brown lentils cook in about 30 minutes.

There are countless ways you can include more legumes in your diet. Black bean soup or chili with pinto beans can be as mild or spicy as your family likes and makes a great meal served with rice and warm corn tortillas. Fat free refried beans sprinkled with cheese and broiled to brown the cheese makes a great appetizer dip. Classic Italian dishes include pasta with beans and minestrone that combines vegetables, white beans and chick peas. Middle Eastern dishes featuring legumes include hummus (made from chick peas), lentil soup and falafel.

Add peanuts to stir fry Asian dishes, eat them alone or try spreading peanut butter on celery sticks or a halved, cored apple for a healthy snack for kids. A handful of lentils or chick peas adds interesting crunch to a salad. A broad array of soy products are available at the supermarket.

The options for incorporating more legumes into your diet are many and varied. Legumes, offering a wide variety of textures and flavors, are found in many ethnic cuisines where they’re teamed with an array of spices, vegetables and meats to create healthy, flavorful dishes. Make an effort to include nutritional pulses in your diet more often and you’ll be rewarded with a healthier heart and satisfying yet low-fat additions to your diet.

REFERENCES:
John Anderson and Sanford Garner, “Phytoestrogens and Human Function,” Nutrition Today, November-December 1997.
“Bean Blessing,” Better Nutrition, June 2002.
Helen Cole, “Legume Consumption and Risk of Coronary Heart Disease in US Men and Women,” JAMA, April 3, 2002.
Stacy Dloreto, “Legume Intake Lowers CHD Risk,” Patient Care, January 30, 2002.
Andrea Platzman, “Ladle Up Good Health with Bean, Pea and Lentil Soups,” Environmental Nutrition, February 2002.
Diane Ridge, “Pea and Lentil Powerhouses,” Food Management, October 1999.