Eating Healthy - How to Eat More Legumes and Whole Grains

Becki Andrus

As you work to achieve healthy eating habits, you will find that you have more energy and feel better everyday. It is important to create the right habits if you want long-term success! Experience immediate improvements in your eating by learning more about a healthy eating plan at my website: EverydayHealthGirl.com

Legumes and whole grains are an important part of a well balanced plant based diet. Legumes contain protein, fiber, potassium, antioxidants, iron, calcium, and several B vitamins. They are low in fat content and cholesterol. Whole grains, or cereals, are good sources of vitamins and minerals, complex carbohydrates, fiber, and magnesium. They are much healthier than refined grains as they provide more fiber and nutrients. The fiber in legumes and whole grains has been shown to reduce the risk of cancer, diabetes, and heart disease, and all these nutrients are necessary for the body to function properly.

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Incorporating legumes and whole grains into a diet and making them a regular part of that diet is really not that difficult. It's just a matter of research, preparation, and finding ways to add variety to the daily meals. Knowing what legumes are is a beginning, and knowing which foods are actually whole grain and which are not is important, too. From there you can put meals together that will give you the nutrients and fiber you need for a healthy plant based diet.

Legumes include peas, beans, lentils, lupins, peanuts, soy, alfalfa, clover, and carob. There are several different types of beans, like kidney, black, pinto, navy, lima, and red. Beans can be added to soups and stews, or you could make a bean or lentil soup. Legumes can be pureed to make dips, or, as in the case of peanuts and soynuts, can be eaten as a between meals snack. Chickpeas can be made into hummus, or used in salads, as can edamame. Legumes are extremely versatile. Do keep in mind that if you are increasing your legume intake, intestinal upset can become a concern, but drinking water and participating in regular exercise can help with digestion, and make you more comfortable.

Whole grains include, wheat, oat, rye, brown rice, barley, and maize. It may be a little more of a task to weed out the whole grain foods from the refined grains these days, but the knowing is in the reading of labels and ingredients on food packages. Many cereals consist of whole grains, while others may contain some. Several contain none at all. If the label shows that it is high in fiber and whole grain, it will be better for you than the ones that show a low amount, which is under about 5 grams. Often sugar is used to replace some of the whole grain in some cereals. Read the label carefully for puffed cereals. Cheerios, Raisin Bran and oatmeal are whole grain foods that provide the necessary nutrients and fiber we need. Popcorn is another good whole grain food.

There are several notable health benefits of eating more legumes and whole grains. Taking time to vary the choices is actually fun. Of course, legumes and whole grains can be combined together, as in peanut butter on whole wheat bread, or dal and brown rice. In fact, it is a great idea to combine these two staples of a plant based diet, and the possibilities are pretty vast with so many choices.


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  • Wice says
    I absolutely love vegetables but I'm not a great legume muncher. If anyone is interested in reading a really good novel based all around legumes, then try "Millroy the Magician" by Paul Thoreaux. I really enjoyed this book and thoroughly recommend it. Here's a short synopsis:

    "The book concerns lonely teenager Jilly Farina and her relationship with Millroy. He is performing and calls her out of the audience and tells her he will train her to be his assistant. Millroy leaves the travelling fair and together with Jilly embarks on a mission to transform the food habits of America; converting them to Bible-based vegetarianism and promising his followers that they will live to be 200. His evangelical fervour is backed up by miraculous tricks but attracts growing opposition. He goes on to create a top-rating television show and chain of 'Day One' diners staffed by young volunteers. But Jilly is becomes increasingly uncomfortable in her role as his muse and confidante.."
    http://en.wikipedia.org/wiki/Millroy_the_Magician
  • New Member says
    I got mouth watering; I am eating very much in my daily routine life. When anyone takes a name of any dish in front of me, I feel hungry but writeversity.com rating provides good info. I think that is very good habit and in this way we will be healthy like you. Keep it up!
  • New Member says
    I got mouth watering; I am eating very much in my daily routine life. When anyone takes a name of any dish in front of me, I feel hungry but writeversity.com rating provides good info. I think that is very good habit and in this way we will be healthy like you. Keep it up!
  • CheldeWyatt says
    Lean Bean is amazing! They suppress my appetite and give me great energy without the jitters and no crash! I got it from healthranks. It works so well, this is really reasonable too, recommend these.
  • qiudss says
    Stars are often found running to be fit, eating healthy in order to appear perfect, but there are other actors who enjoy the way they are and there enormous size body hasn’t harmed their popularity, Jorge Garcia is among that list Jorge garcia weight loss
  • rohitlohia211 says
    whole grain is really helpful as it have fibres that increses your metabolism and help you digest well. rebel wilson weight loss also state the same
  • rohitlohia211 says
    can you tell me what's the difference between peanut butter and jam

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