Sakthi Lunch -3

2.Beans (pulses/legumes/dal)

              The second component of lunch should be beans to supply the protein part. The grain covers the carbohydrate needs and the beans the protein part  but grain and beans of course gives fibers and all other nutrients required by our body. As we have always been mentioning, please try to use all different bean varieties so that you get all nutrients.

       Beans does not give gas problems if soaked and cooked with spices. Germinating beans is the best option. Soak with minimum water for 24 to 36 hours and then cook. The nutrient content increases and also fats are converted to digestible forms and prevent gas formation. All different spices can be used especially garlic and ginger to prevent gas formation. All spices gives nutrients and also allows good digestion by making stomach to secrete more digestive juices.

Why eat beans?
      Beans have been a source of good nutrition for more than 10,000 years. Common types include chickpeas (garbanzo beans), lentils, green or yellow split peas, butter beans, red kidney beans, mung beans, pinto beans, lima beans, black, blackeye, red and navy beans. They are an excellent source of fiber, protein, iron, folic acid, and other B vitamins.

Increased Legume Consumption can help with the following:
Circulation Hypertension A study of 9,600 Americans found that those who ate plenty of legumes had lower blood pressure and were less likely to be diagnosed with high blood pressure. [Archives of Internal Medicine 2001;161: pp.2573-8].

Lab Values
High Total Cholesterol A study of 9,600 Americans found that those who ate plenty of legumes had lower total cholesterol. Legumes are rich in soluble fiber, which has been shown to help lower total cholesterol and LDL (''bad'') cholesterol levels, the study authors note. [Archives of Internal Medicine 2001;161: pp.2573-8].

Increased Legume Consumption can help prevent the following:
Circulation Coronary Disease / Heart Attack Bulking up the diet with legumes such as beans and peas can lower the risk of heart disease, study findings suggest. Men and women who ate legumes at least four times a week were found to have a 22% lower risk of coronary heart disease over 19 years than those who consumed legumes once weekly, researchers report in the November 26th issue of the Archives of Internal Medicine. The study was based on interviews and medical exams of more than 9,600 Americans who did not have heart disease when the study began. [Archives of Internal Medicine 2001;161: pp.2573-8].

Legumes contain low levels of sodium and high levels of potassium, calcium and magnesium - a combination that is associated with a reduced risk of heart disease. Folate, a mineral also found in abundance in legumes, is thought to reduce blood levels of homocysteine, a compound that can boost heart disease risk.

Increased dietary copper through legume consumption may protect against heart disease. [Archives of Internal Medicine 162, 15: pp.1780-1, August 12, 2002]

Organ Health
Diabetes Type II A study of 9,600 Americans found that those who ate plenty of legumes were less likely to be diagnosed with diabetes. Legumes are rich in soluble fiber, which has been shown to help improve insulin resistance, the study authors note. [Archives of Internal Medicine 2001;161: pp.2573-8].

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