Legumes contain fibre as well as vitamins and minerals so they can be counted as a vegetable. They are also a source of protein so are a good alternative to meat and fish. A factsheet has been developed to help incorporate legumes into a healthy diet. To download a copy click here. How often should I eat legumes? The Australian Dietary Guidelines recommend:. Legumes are recommended for children and adults of all ages, including as first foods for infants.
It depends on if you are eating legumes as a vegetable or as an alternative to meat:. Based on these findings, the authors say that raw vegetables should also be emphasized over cooked ones. Meanwhile, European and North American populations could benefit from eating more legumes—like black beans, lentils, peas, chickpeas, and black-eyed peas—that are frequently consumed in other parts of the world.
And, says registered dietitian Cynthia Sass, contributing nutrition editor for Health magazine and author of Slim Down Now , there are still plenty of reasons to get more than the minimum requirement of produce and legumes per day. A plant-focused diet has also been linked to a reduced risk of cancer and other chronic diseases, and may play a role in maintaining a healthy gut microbiome , which can affect the risk of chronic disease and obesity.
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Show references DASH eating plan. National Heart, Lung, and Blood Institute. Accessed May 10, See also Mediterranean diet Butter or margarine: Which is healthier? Butter vs. Fasting diet: Can it improve my heart health?
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