What food should you try to include in your diet each day?

What food should you try to include in your diet each day?

Legumes!

Legumes are low in sugar, high in fiber, high in protein and have a low glycemic index. They're packed with antioxidants and are inexpensive. Because beans are packed with soluble fiber they also help to lower our LDL ("bad") cholesterol and triglycerides too. Beans also help to lower our risk of Type 2 diabetes, reduce our cancer risk and our risk of heart disease. Pretty great, right? A recent study of 71,000 people found that in people with cardiometabolic disease a plant based diet is associated with a lower risk of dementia.

There are lots of options. Beans such as black, red, pinto, kidney, cannellini, garbanzo (chick peas), as well as lentils, peas, peanuts and soybeans are all different varieties. Yes, technically a peanut is a legume. And, the soybean is the only bean considered a complete protein.

Beans can be consumed in any form. Hummus, added to salads, soups, and veggie burgers are just a few ideas. If you're a little worried about some of the less fabulous side effects of eating too many beans, try mashing the beans to reduce the effects. Or, you could try Bean-O which contains enzymes to break down the bean. On the plus side, as you increase your bean intake, your body will increase the production of enzymes to digest the beans. 

Bonus Challenge: Go meatless at least one day this week and swap in beans. You'll help your body and the environment.

Need some ideas? This Chickpea Stew with Coconut and Turmeric broke the internet a few years ago. I love making when there’s a chill in the air. Or, maybe try a White Beans and Greens Soup or simply toss some on your salad.