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PopUp Nutrient Power Adding Legumes

 

 

Nutrient-Density for the whole family     

 

 

Legumes 

 

1/4 Cup Only
    Pros & Cons 
Chickpeas

 

  • High in fibre and protein
  • Also known as Garbanzo Beans 
  • Is the main component of hummus and so a tablespoon of hummus could also be added to the salad
  • Also high in carbohydrate and so only small amounts are necessary 
Black Beans 
  • Rich in black anthocyanin pigment 
  • Anthocyanins are polyphenolic compounds that may be various colours such as purple in plant foods that confer anti-inflammatory 
  • Accumulating evidence from randomized controlled trials are showing the benefit of anthocyanins on metabolic and cardiovascular health1 .
  • There are evidence-based potentially beneficial effects on blood glucose levels in Type-2 Diabetics1 . 
  • Cancer preventative effects in observational studies1 .
Edamame Beans
  • Edamame beans are immature soybeans
  • High in fibre 
  • High in Vitamin-K1, Manganese, Folate and Phosphorus

 
References 
  1. Linus Pauling Institute: https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids

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