Nutrition - Legumes

Equol :

Equol is an isoflavandiol metabolized from daidzein, a type of isoflavone, by bacterial flora in the intestines. While endogenous estrogenic hormones such as estradiol are steroids, equol is a nonsteroidal estrogen.

How do legumes convert gaseous nitrogen into nitrogen that can be used by plants?

For plants and animals to be able to use nitrogen, the nitrogen gas in the atmosphere must be converted into NH3 by the process called nitrogen fixing. Nitrogen fixation is carried out by bacteria through a symbiotic relationship between legumes plants and certain bacteria. Eg. Rhizobium. The nitrogen is fixed in the legumes nodules. For plants and animals to be able to use nitrogen, the nitrogen gas in the atmosphere must be converted into NH3 by the process called nitrogen fixing.

Give examples of foods belonging to the legume family.

Freshly eaten- green peas and beans, snow peas Eaten dried - adzuki beans, black eye beans, cannelloni beans, chick peas, haricot beans, lentils, lima beans mung beans, soybeans and split peas. Peanuts and carob are also legumes

How can enzyme inhibitors and lectins be deactivated?

By soaking adequately and ensuring the legumes are boiled well.

What is the view of The Cancer Council of New South Wales regarding the use of supplements such as soy protein isolates or isoflavone capsules by women who have had breast cancer?

Cancer Council does not recommend or support the use of supplements for breast cancer survivors. There is evidence to suggest that women with existing breast cancer or past breast cancer should be cautious in consuming large quantities of soy foods or phyto-oestrogen supplements.

What is the view of The Cancer Council of New South Wales regarding the use of supplements such as soy protein isolates or isoflavone capsules for healthy men and women wanting to reduce their risk of cancer?

Cancer Council does not recommend or support the use of supplements such as soy protein isolates or isoflavone capsules for healthy men and women to prevent cancer.

oligosaccharides

3-10 monosaccharides

What are the health benefits associated with the regular consumption of legumes?

Increased intakes are linked to reduced risk of heart disease, diabetes and some cancers. In addition, emerging evidence indicates legumes may help in weight management as they are low in kJ, low GI and is filling . Helps to lower cholesterol and blood pressure

Isoflavones

Isoflavones are similar in structure and function to mammalian oestrogens.

What are raffinose and stachyose and what happens to them in the human

Legumes also contain oligosaccharides such as raffinose and stachyose that cannot be digested by humans. These oligosaccharides pass into the large intestine intact where they are metabolised by bacteria. Metabolic by-products include carbon dioxide, hydrogen and sometimes methane, resulting in flatulence.

How much and what type of fibre is provided by a normal serving of legumes?

Legumes are an excellent source of dietary fibre. Approximately ½ cup of cooked legumes provides 5-8 grams of fibre. The fibre is a mix of soluble and insoluble.

Why are legumes included in two core food groups in the dietary guidelines (vegetables and legumes; and meat, fish, poultry and alternatives)?

Legumes are in the meat, fish ect. group, as they are a good source of protein, iron and zinc. They are included in the vegetable group due to their high source of B group vitamins and folate, as well as an excellent source of fibre.

Which micronutrients are present in reasonable quantities in legumes?

Legumes contain isoflavones and soy beans are a particularly rich source. The most prominent isoflavones in soy are daidzein, genistein, glycitein, and their glucosides. Soy beans and soy products contain approximately 1-3 mg of isoflavones per gram of protein with one serving of traditional soy foods providing approximately 25-40 mg of isoflavones. .

Phytoestrogens

Plant -derived compounds that have structural and functional similarities to human oestrogen. It includes isoflavones, genistein, daidzein and glycitein.

isoflavones

Plant chemicals that may have positive effects against cancer and heart disease

Pulses :

Pulses are part of the legume family, but the term "pulse" refers only to the dried seed. Dried peas, edible beans, lentils and chickpeas are the most common varieties of pulses. Pulses are very high in protein and fibre, and are low in fat. Like their cousins in the legume family, pulses are nitrogen-fixing crops that improve the environmental sustainability of annual cropping systems.

What is the view of The Cancer Council of New South Wales regarding the consumption of soy foods in the diet?

The cancer councils supports the consumption of soy foods in the diet. This is consistant with Cancer Coucils recommendations and the national dietary guidelines to eat a diet high in plant based foods.

Do legumes have a high, medium or low glycemic index?

They have a low glycemic index. A 150-gram serving of soybeans has a GL of 1 and a 150-gram serving of lentils has a GL of 5. Legumes are an excellent choice for maintaining consistent blood glucose levels.

Daidzein :-

can be found in food such as soybeans and soy products like tofu and textured vegetable protein