Continuing along the family tree that is our food, perhaps we can explore legumes. You’re probably familiar with most of the grain legumes: beans, lentils, peas, and peanuts. Green beans, chickpeas, and soybeans are legumes. In fact, any plant belonging to the Fabaceae family is a legume.
An emphasis on plant-based food has meant an increase in products containing legumes. This is not surprising because members of this plant family are a good source of protein, minerals, fiber, and carbohydrates.
To get an idea of the specific nutrients legumes contain, here’s the nutritional value of some common ones:
Pinto beans – One cup has 245 calories, 44.8 grams carbohydrate, 15.4 grams dietary fiber, 15.4 grams protein, 3.6 micrograms iron, 3.6 milligrams calcium, 745.6 milligrams potassium, 251.4 milligrams phosphorus, and 1.4 milligrams vitamin C.
That’s 16% of the daily value (DV) of carbohydrates (based on a 2000 calorie per day diet), 55% of fiber, 31% of the DV protein, 20% DV iron, 6% DV calcium, 16% DV potassium, 20% DV phosphorus, and 2% vitamin C.
Black turtle beans – One cup has 241 calories, 45 grams carbohydrate, 15.4 grams dietary fiber, 15.1 grams protein, 5.3 micrograms iron, 101.8 milligrams calcium, 801.1 milligrams potassium, 281.2 milligrams phosphorus
That’s 16% DV carbohydrates, 55% of the DV fiber, 30% of the DV protein, 29% DV iron, 8% DV calcium, 17% DV potassium, 22% DV phosphorus.
The nutrition value of black soybeans a.k.a black beans varies slightly, but is similar.
Lima beans – One cup has 216 calories, 29.3 grams carbohydrate, 13.2 grams dietary fiber, 14.7 grams protein, 4.5 milligrams iron, 32 milligrams calcium, 955 milligrams potassium, 208.7 milligrams phosphorus
That’s 14% DV carbohydrates, 47% of the DV fiber, 29% of the DV protein, 25% DV iron, 2% DV calcium, 20% DV potassium, and 17% DV phosphorus.
Garbanzo beans – One cup has 198 calories, 35.5 grams carbohydrate, 11.1 grams dietary fiber, 13.2 grams protein, 4.3 milligrams iron, 41 milligrams calcium, 475.4 milligrams potassium, 266.8 milligrams phosphorus, and .68 milligrams vitamin C
That’s 16% DV carbohydrates, 45% of the DV fiber, 29% of the DV protein, 26% DV iron, 6% DV calcium, 10% DV potassium, 22% DV phosphorus, and 2% vitamin C.
Black-eyed peas – One cup has 269 calories, 45 grams carbohydrate, 12.5 grams dietary fiber, 14.5 grams protein, 4.7 milligrams iron, 80.4 milligrams calcium, 477.2 milligrams potassium, 275.5 milligrams phosphorus, and 2.1 milligrams vitamin C
That’s 13% DV carbohydrates, 40% of the DV fiber, 26% of the DV protein, 24% DV iron, 3% DV calcium, 10% DV potassium, 21% DV phosphorus, and 1% vitamin C.
Lentils – One cup has 230 calories, 39.9 grams carbohydrate, 15.6 grams dietary fiber, 17.9 grams protein, 6.6 milligrams iron, 37.6 milligrams calcium, 730.6 milligrams potassium, 356.4 milligrams phosphorus, and 3 milligrams vitamin C
That’s 14% DV carbohydrates, 56% of the DV fiber, 36% of the DV protein, 37% DV iron, 3% DV calcium, 16% DV potassium, 29% DV phosphorus, and 3% vitamin C.
As you can see, the percent daily value of protein in these legumes ranges from 14 to 36%. For comparison, a 3 oz beef patty contains slightly more protein at 43% DV. 230 calories, no fiber and significantly more fat at 15.2 grams.
The nutritional benefits of legumes are easy to see. And beans and lentils tend to be filling. Including them in your regular diet is a great idea, as long as you tolerate them well. Like any food family, some people will be allergic or have sensitivities to legumes. In fact, this family contains two of the top 10 allergens – peanuts and soy.
Those on a low phosphorus diet may also need to avoid beans and lentils. And while lentils are not high in histamine, they contain substances that can trigger reactions in those who have mast cell activation syndrome or histamine intolerance. These include salicylates, aflatoxins, oxalates and lectins.
From experience, I can tell you that black-eyed peas and lentils cause me extreme intestinal distress. On the other hand, I can tolerate black turtle beans and black beans quite well. I also eat hummus occasionally with no ill effects.
Like any food sensitivity or allergy, it may take awhile to determine whether you need to eliminate this whole family of food or only a few members. You may be able to speed the process by eliminating the whole legume family and then adding back one food at a time to see whether you have a detrimental response.
It can be an arduous process, but ultimately it’s worth it to find foods that make you feel your best. Perhaps some of those will come from the legume family.
