Legumes in their many forms should definitely be on your radar if you’re trying to cut down on your meat intake. Beans and lentils are staples in plant-based diets thanks to their nutritional profile. “[Legumes] can make a superb high-protein substitute for meat in almost every dish,” says Shannon Henry, RDN, a registered dietitian with EZCareClinic in San Francisco. “Their refined and cooked texture means that they can fit perfectly into balls and patties. You can also use them in soups, casseroles, burgers, chili, and tacos.”
Adzuki beans (aka red beans)Anasazi beansBlack-eyed peasEdamameFava beansGarbanzo beans (aka chickpeas)LentilsSoy nuts
Provide Key Nutrients
Deliver Antioxidants
Promote a Healthy Heart
May Lower the Risk of Type 2 Diabetes
Offer a Plant-Based Protein
Choose easier-to-digest canned beans over dried ones.Take a digestive aid, like Beano, before eating legumes.If you’re soaking dried beans, change the water a few times to get rid of the gas-producing carbohydrates that dissolve into the water.If you’re cooking the beans, simmer until tender to make them easier to digest.Drink plenty of water to help your body adjust to the increased fiber.
Poe also suggests starting your legume journey with lentils. “Some people find lentils easier to digest than other starchier legumes, like black beans or chickpeas, so start with lentils if other legumes cause too much digestive distress,” she says.
If you’re concerned about excessive gas and stomach trouble, choose canned beans, try a digestive aid, and add legumes to your diet gradually to give your body time to adjust.
