The professor and health guru urged people to eat more of it as it is cheap, healthy and good for the environment.
Healthy eating experts recommend “underrated” foods we should all include in our diets for a healthier lifestyle. Professor Tim Spector highlighted the benefits of legumes and pulses, which are rich in fibre, protein and polyphenols (a type of antioxidant that feeds gut bacteria).
Professor Spector, founder of the Zoe health app and professor of genetic epidemiology at King’s College London, is an advocate of increasing your intake of these nutrient-rich foods. He shared his personal discoveries about the health benefits of these foods and why he now includes them in as many of his meals as he can.
by National Health ServiceBeans and legumes are rich in beneficial fiber and protein, and offer a unique combination of vitamins, minerals, and other nutrients compared to fruits and vegetables. You can eat as many beans and legumes as you like, but they should only amount to one of your recommended five servings per day.
Professor Spector expressed a new appreciation for these foods, saying: “One of the things I’ve learned is the power of pulses. They’re so high in protein and fibre and they’re really good for the planet because they fix nitrogen – much better than a lot of the crops we use.”
“Leguments are anti-inflammatory, anti-obesity, anti-carcinogenic and neuroprotective, and are involved in the immune response. I’ve changed my diet and now eat a lot more beans, pulses and lentils, and I often add them to dishes I’m already making. All of these are very accessible, very cheap, very good for the planet, and make food taste even better.”
Beans are a staple in many diets, but you may not be aware of the health benefits of beans. Beans, which belong to the Fabaceae family, are different from other legumes in that they are dried before eating. So while raw peas are considered legumes, dried peas are classified as beans.
However, peanuts and soybeans are classified as legumes because they are higher in fat and lower in carbohydrates than other legumes. Beans are especially beneficial because they have a low glycemic index, meaning they won’t spike your blood sugar like other carbohydrate-rich foods do.
Not only are pulses high in protein and typically low in fat, they also make up one of your five-a-day meals, and, according to Professor Spector, they’re also good for the environment. Growing pulses is good for the environment because they improve soil and water quality and convert atmospheric nitrogen into a naturally enriching form for the soil. Plus, pulses require less water than many other crops.
Professor Spector acknowledges that there is a food snobbism about canned foods, but is quick to point out that legumes, which are commonly found in cans, are packed with nutrients. Modern preservation techniques have helped these foods retain their nutritional value, and he is in favor of increased consumption of canned foods.
“Beans are relatively inexpensive, widely available, and long-lasting when bought canned or dried,” he explained. “Some people may frown upon canned beans, but there’s nothing wrong with them. Beans are typically harvested, dried, and canned where they are grown, so they retain most of their nutrients and make a delicious addition to a meal.”
