legumes

nutritional profile of legumes

rich in protein and ifber, B vitamins (folic acid) minerals (zinc potassium magnesium) phytochemical, high in carbs, not complete proteins, limited in methionine- nutrient dense - soy beans are complete protein

what causes gas

oligiosaccharides, raffinose and scathes, are not digested by small intestine enzymes, intake carbohydrates travel to large intestine microflora will digest them and produce methane and hydrogen. Most people report fewer symptoms with regualr consumption

raffinose

trisacchride of galactose, glucose, fructose requires alpha galactosudase for digestion - we do not have left with wucrose digsted with sucrase

which type of water is preferred for preparation

Soft- hard water will form insoluble satls that complex with pectins and affect hydration

pH's

alkali can sped up softening but negative impacts- can impact nutritonal value - acid ingredients should not be added at initial cooking, can inhibit softening

what is beano

alpha galactosidase- no oligiosacchrides traveling to large intestine

Dietary guidelines for americans 2010 recommendations

consumption of 3 cups of dried beans/legumes per week

what are legumes

edible seeds born in pods

examples of legumes

lentils peas peanuts lima eans

health benefits of eating legumes

more protein fiber and phytochemical, lower rates of cardiovascular disease, colon cancer risk, low glycemic food- grester satiety