health and wellness

Legumes are vegetable plants that have pods with tidy little rows of seeds inside. These include beans, peas, and lentils. Some people consider peanuts as part of the legume family as well. Legumes are very good sources of protein and fiber and can be eaten fresh, canned, frozen, or dried. Beans are the best source of folate and are excellent sources of vitamins and minerals. Because of their being high in fiber, they have good cancer fighting characteristics and have been especially linked to lower the risk of colon cancer. Other high sources of nutrients found in legumes are Niacin, Thiamine, Riboflavin, B6 vitamins, and much more. Additionally, they are rich in complex carbohydrates.

All of these nutrients combined, are what’s necessary for normal growth and for the building of body tissues. Beans are high in potassium which is required for the normal functioning of nerves and muscles. Just one cup of beans contains more potassium than a banana. In fact, beans have more calcium and iron per cup than three ounces of cooked meat but contain no cholesterol and is with less calories. The Mayo Clinic  provides a list of the various beans in the legume family, and offers suggested recipes on ways you can add legumes to soups and stews etc.

Why Eat Legumes?

• Low in fat
• Rich in antioxidants
• Excellent source of protein
• Good source in fiber
• Contain iron, zinc, calcium, selenium, folate, potassium, and so much more.
• Provide a low glycemic index (GI)/ glycemic load (GL)
• May help reduce the risk of chronic diseases, such as, heart disease, diabetes mellitus, obesity, and cancer.

Vegetarians often look to legumes in which to get their daily protein from. Even for non vegetarians, they offer an alternative source of protein since legumes have such a high nutritional value, and are so low in fat, and high in fiber.

How To Cook Legumes

Legumes usually come with cooking directions on the packages of dried beans, but they are usually washed real well to remove any debris, and then are left to soak under clear water. Once done, most people boil them with plenty of water to cover, and are cooked anywhere from 30 minutes to 2 hours, depending upon the bean. Some people choose to cook them slowly in a crock pot in the morning and let them go until evening. After the beans are cooked, many add their flavorings, along with any meats and/or vegetables to finish their recipe of choice. Others simply add their beans with cooked rice. Either way, they store nicely in the refrigerator for a week, and easily freeze well for up to 6 months.

Next time you are looking for a low fat and high nutritional meal - filled with protein, complex carbs, and high fiber - legumes are always a winner of choice.

        -written by Angela Doss

references:
Legumes
Linus Pauling Institute’s Micronutrient Information Center

Legumes: Using beans, peas and lentils instead of meat
Mayo Clinic
www.mayoclinic.com

Fiber: Start Roughing It!
Harvard School of Public Health
www.hsph.harvard.edu

Protein in Diet
Medline Plus - A Service of the US National Library and the National Institute of Health

Many people think eating fruit and drinking fruit juices are one and the same in regards to its nutritional value, and many people just don’t see a big deal in the need to know. But the truth of the matter is; it really is a big deal. The reason for the emphasis on whole fruits versus fruit juices is simple: regardless of the fruit and regardless of the method used for juicing, the most diverse and intact collection of nutrients comes to you through the whole fruit!

What’s Missing In Fruit Juice

Whole fruit provides you with a whole lot more nutrition than fruit juice. When looking at two very important components of fruit - the skin and the pulp - it will help to clarify why there is such a big difference between the two.

Fruit Skins

The edible skins of many fruits such as apples, apricots, blueberries, figs, grapes, pears, plums, prunes, raisins, raspberries, and strawberries are all part of the important biological activity in the life of the fruit. The skin is one of the places where the fruit interacts with sunlight, and forms a variety of colored pigments that absorb different wavelengths of light. These pigments, including carotenoids and flavonoids, are well researched as nutrients that protect our health and nourishment. The skins of whole fruits like grapes have actually been studied for their ability to help lower risk of cancer and help provide protection from ultraviolet light. Unfortunately, when fruits are juiced, we don’t always get to enjoy the fruit’s skin. That is because many juicing processes remove the skin, and do not allow for its full benefits to get into the juice.

Fruit Pulp

In addition to the skin, which is an important source of fiber in most fruits, the pulpy part of the fruit is also a source of fiber and other nutrients. Orange juice makes a good example of the health difference when you focus on the issue of its pulp. The white pulpy part of the orange is the primary source of its flavonoids. The juicy orange-colored sections of the orange contain most of its vitamin C. In the body, flavonoids and vitamin C often work together, and support health through their interaction. When the pulpy white part of the orange is removed in the processing of orange juice, the flavonoids in the orange are lost in the process. This loss of flavonoids is one of the many reasons for eating the orange in its whole food form. Although many commercial products will say “pulp added” on their labels, the “pulp added” many not even be the original pulp found in the whole fruit, and it is highly unlikely to be added back in the amount removed.

Is Fruit Juice Unhealthy?

The answer to this question depends on how it’s consumed, and what foods it replaces. Fruit juice that has been robbed of its fiber and broad range of nutrients is basically just a concentrated source of sugar that lacks the supportive nutrients to help it digest and metabolize. Fruit juice elevates blood sugar more quickly than whole fruit, and the level of sugar that can be obtained from fruit juice is higher than the level found in whole fruit.

Additionally, many fruit juices that are sold in supermarkets contain only a small percentage of real fruit juice, and contain added sweeteners (sucrose or high fructose corn syrup). As a result, it is easy to consume a large amount of calories without getting any actual nutrition when you consume these beverages. Make sure you read fruit juice labels carefully! Turn over on the back of the jar or bottle, and look over the ingredient list - you may be surprised to see exactly where the fruit itself fits in!

Practical Advice

If fruit juice is the only “convenience” choice for replacing a can of soda pop, we’re all in favor of fruit juice versus soda pop. If fruits are juiced together with vegetables, the pulp is retained, and juicing allows a person to increase his intake of vegetables substantially, then we also would support this step (especially if you use a home juicer that allowed close to 100% retention of the pulp and skin.) However, in most cases, the switch from whole fruit to fruit juice can only be made at the expense of full nourishment and health.

references:
Birt, D. F.; Pelling, J. C.; Nair, S., and Lepley, D. Diet intervention for modifying cancer risk. Prog Clin Biol Res. 1996; 395:223-34.

Boss, P. K.; Davies, C., and Robinson, S. P. Expression of anthocyanin biosynthesis pathway genes in red and white grapes. Plant Mol Biol. 1996 Nov; 32(3):565-9.

Kootstra, A. Protection from UV-B-induced DNA damage by flavonoids. Plant Mol Biol. 1994 Oct; 26(2):771-4.

What Are The Benefits Of Fiber?

The benefits of fiber not only promotes overall health but include lowering cholesterol, preventing colon and breast cancer, constipation and hemorrhoids, and helps tremendously toward weight loss. Furthermore, fiber can help lower blood sugars thereby aiding in better management of diabetes. Getting around 30 grams per day is optimal.

Types Of Fiber: Soluble Fiber And Insoluble Fiber

Soluble Fiber, which can be digested by the body, dissolves in liquid and forms in a gel in the digestive tract and works to keep the rate of food passing through the system from progressing too quickly. This also helps lower blood sugar and prevents a rush in insulin and also helps to lower cholesterol levels, thereby reducing the risk of heart disease. At the same time, it allows the nutrients derived from food to be absorbed into the system before the bulk is excreted. The Harvard School of Public Health suggests we start roughing it!

Food Sources:

• Fresh fruit
• Oat/oat bran
• Legumes
• Nuts
• Barley
• Flax seed
• Psyllium husk
• Vegetables

Insoluble Fiber, which cannot be digested by the human body, does not dissolve in liquid so it is eliminated in the stool, supplying the stool with needed volume to help prevent constipation, colon and rectal cancer. As such, this type of fiber fulfills the important function in helping to keep the digestive tract free of anything that could cause a blockage. Insoluble fiber absorb liquid and expand in the tract, in order to speed the process of moving bulk through the system while cleaning the interior walls of the tract. In addition, insoluble fiber helps to move the fat out of the body. Because insoluble fiber cannot be digested by the body, it passes through the digestive tract taking along both the fiber and the fat.

Food Sources

• Whole wheat
• Whole grain
• Corn and Corn bran
• Vegetables such as green beans and green leafy vegetables
• Fruit skins and root vegetable skins such as potato skins etc.
• Seeds and nuts

Both sources of fiber are needed as part of a healthy daily diet as each type of fiber provide specific functions and specific health benefits. Both soluble and insoluble fiber are needed to maintain the proper functions of the digestive tract, and makes a huge impact on your overall health. So be sure to include these in your daily diet and allow fiber to aid in your weight loss program as one of its added benefits.

        -written by Angela Doss

references:

Fiber: Start Roughing It!
http://www.hsph.harvard.edu/

Marlett JA, et al. Position of the American Dietetic Association: health implications of dietary fiber.
Jounral of the American Dietetic Association 2002; 102(7):993-1000