Legumes are peas, lentils, peanuts, carob, and beans, including soybean products like soy milk, tofu, and tempeh. They grow in pods on vines; peanuts grow underground. Legumes are high in protein, 25 to 38%, which is more than eggs and many meats, have no cholesterol or saturated fat, and contain numerous vitamins and minerals including calcium, iron, zinc, potassium, and the B vitamins. Soybeans are a complete protein and when the other legumes are combined with grains, they also constitute a complete protein. Legumes contain omega-3 fatty acids, complex carbohydrates which have a low glycemic index, and fiber. They contain phytochemicals that have anticancer activity and that reduce serum cholesterol. They are beneficial for the heart, liver, kidneys, pancreas, lungs, and intestinal tract. Some beans are more difficult than others to digest due to the fact that the human body is unable to fully break down the complex carbohydrate. A suggestion is to find the beans that are best tolerated, garbanzo, black, aduki, and anasazi beans, for example. Black soybeans are easier to digest than the lighter colored varieties. Soymilk can be substituted for dairy milk as a beverage or in any recipe cup for cup; soy yogurt for dairy yogurt or sour cream, and tofu for cream cheese.

Legumes, including their sprouts and also alfalfa sprouts, should not be eaten raw as they contain toxins that are destroyed when heated. Beans can be stored for several years but as they age, they become tougher and take longer to cook. Soaking beans helps to release the more indigestible starch and phytic acid, which has a binding action on minerals making them inaccessible to the body. Depending on the kind, soak beans for 2 to 24 hours; for the longer times, refrigerate during soaking. Strain, rinse, and cover with fresh water. Boil uncovered for 10 minutes then cover and simmer until soft and tender. Add acidic ingredients like tomatoes and lemon after beans have softened.

36 Fat Burning Potent Foods

36 Fat Burning Potent Foods

If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.

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