MUST LOVE LEGUMES

It is hard to imagine that the health of a nation could depend on the humble legume, but really it does. Common legumes include beans, peas, and lentils. The legume is a powerhouse of fiber which is sorely MIA from the American diet for most of us. According to the American Heart Association, American adults eat 10-15 grams of fiber per day while the recommended amount is 25 grams for women and 38 grams for men. The easiest way to increase fiber in the diet is to add legumes. We have lost our way in the paleo, low-carb, keto forest. These diets have encouraged people to eliminate carbohydrates despite the fact that not all carbohydrates are evil. Carbohydrates in the form of legumes, fruits, and vegetables are the cornerstone of a healthy diet. I often tell my patients that 1 cup of chickpeas has the same amount of protein as 1 cup of chicken. Yes, protein is important and while legumes contain high-quality plant protein, unlike meat, fish, chicken, cheese, and eggs which have no fiber, they also pack a huge fiber punch. How big a punch? To give you a clear picture:

100gm(⅔ cup) of fava beans contain 25.0g fiber  

100gm(⅔ cup) of split peas 22.2

100gm(⅔ cup) of lima beans 19.0

100gm (⅔ cup) of black beans 15.5   

100gm(2/3cup) of pinto beans 15.5 

100gm(⅔ cup) of cannellini beans 15.2

100gm(⅔ cup) of chickpeas 12.2

100gm(⅔ cup) of lentils 10.7 

100gm(⅔ cup) of black-eyed peas 10.6

100gm(2/3 cup) of peanuts   9.5

100gm(⅔ cup) of green peas   5.7

100gm(2/3 cup) of edamame   5.2

When I ask my patients if they have adequate fiber in their diets, they usually respond by saying they definitely do since they eat fruit and vegetables every day. Well, let’s compare the fiber content of vegetables and fruit:  

100gm(⅔ cup) chia seeds 34.4g fiber

100gm(⅔ cup) popcorn 14.4  

100gm(⅔ cup) almonds 12.5  

100gm(2/3 cup) avocado   6.7

100gm(⅔ cup) dates   6.7

100gm(2/3cup) raspberries   6.5                 

100gm(⅔ cup) sweet potato   4.4

100gm(⅔ cup) kale   4.1

100gm(⅔ cup) carrots   3.4

100gm(2/3cup) banana   2.6

100gm(2/3cup) blueberries   2.4

100gm(2/3cup) apple   2.1

100gm(⅔ cup) romaine lettuce   2.1

100gm(2/3cup) spinach   0.7

While fruits and vegetables are full of micronutrients and very healthy, you can see that it is much harder to get the fiber you need by eating fruits and vegetables.

Why is fiber important? Bowel function. Was that the first thing that popped into your mind? While that is true, it doesn’t sound very exciting, does it? It’s also not the most important. What if I said that when our gut bacteria, our microbiome, eat dietary fiber, they produce short-chain fatty acids (SCFAs) which have nothing short of incredible health benefits? SCFAs reduce inflammation, improve immune function, reduce the risk of diabetes, heart disease, cancer, and liver cirrhosis, keep the brain healthy, and reduce the risk of depression. Shall I continue? I could but you get the idea.

Fiber is also the closest thing we have to natural ozempic. Eating a high-fiber diet is associated with lower body weight. We think this may be because fiber helps you to feel full. Fiber-rich foods are not overloaded with calories. The bottom line is that you can eat quite a bit without that terrible, why did I do it feeling, you might have after a box of chocolate chip cookies. You can eat both more and healthier with fiber-rich foods rather than less and unhealthier with processed sugary, fatty foods. That is good news for me since I love to eat.  

My advice is to make friends with beans, peas and lentils. The texture, flavor, and odor that may not make them instant favorites definitely grow on you and is a small price to pay for the gifts they bestow. Remember, acquiring a taste for new foods can take time and multiple exposures. Adding beans to your favorite salad, brown rice or taco is a good way to start. Roasting chickpeas changes the texture and flavor. Soups with beans or peas are definitely my definition of comfort food. On that note, I am going to leave you with a recipe for my favorite white bean stew. If you don’t have time for that, pop a frozen bean burrito in the microwave, that will do just fine.

White Bean and Kale Stew:

INGREDIENTS
1 large bunch  kale, thick stems separated from the leaves
¼ cup olive oil, plus more for drizzling
4 garlic cloves, thinly sliced
1 medium  yellow onion, thinly sliced
Kosher salt and black pepper
2 to 3 tablespoons harissa or tomato paste
Red pepper flakes (optional)

• 2 (15-ounce) cans large white beans, such as cannellini, butter or great Northern, drained and rinsed
• 4 cups vegetable or chicken broth
• 1 lemon, juiced
• 2 ounces feta or other salty cheese, such as queso fresco or pecorino, crumbled
• ¼ cup parsley or cilantro, chopped
• 1-2 Fried or medium-boiled eggs, for serving (optional)

PREPARATION

• Step 1
• Tear broccoli rabe or kale leaves into bite-size pieces and set aside. Chop the stems into about ¼-inch pieces; set aside.
• Step 2
• Heat ¼ cup olive oil in a large pot over medium heat. Add garlic and onion, and season with salt and pepper. Cook, stirring occasionally, until lightly browned and sizzled at the edges, 4 to 6 minutes.
• Step 3
• Add harissa (or tomato paste and a pinch of red-pepper flakes), and stir to coat in the oil. Cook until the harissa is a nice brick red color, the sugars start to caramelize and the oil turns a nice vibrant fiery orange color, about 2 minutes.
• Step 4
• Add beans, and season with salt and pepper. Using a wooden spoon or spatula, crush a few beans to release their creamy interior.
• Step 5
• Add the broth and reserved stems, and season with salt and pepper. Bring to a simmer and cook until you’ve reached your desired consistency (less time for a brothier soup, more time for a thicker stew), 15  minutes.
• Step 6
• Add kale leaves and  lemon juice, and cook for 5 or 10 minutes. Season with salt, pepper and more red-pepper flakes if you want it spicier.

Step 7
Serve with egg, feta, and parsley or cilantro, if you like.