Function of Food: Beans & Legumes

If you haven't heard of functional foods before check out this article we shared about them in the past. In short, functional foods are foods that contain components, other than calories, fat, and protein, that might be beneficial for health. This month we're focusing on beans and legumes. Or should we say legumes and beans as beans are the seed of a legume pod. Other legumes include chickpeas, lentils, peanuts and soybeans. Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus and zinc. A diet rich in beans has been proven to support a healthy weight, reduce risk of heart disease, diabetes and certain types of cancer.

Power Up with Plant Protein

Beans and legumes are a low-calorie, low-fat source of plant-based protein. One and a half cups of beans or lentils has equal protein to 3 oz of cooked chicken, about 21 grams. In addition to providing protein, plant proteins have an additional benefit that animal proteins do not...fiber! You've probably heard the saying before, fiber keeps us fuller for longer. Fiber also has positive benefits for our gut health, cholesterol and blood sugar levels. Another big difference between plant and animal proteins is their amino acid content. Most plant proteins are incomplete proteins (proteins that do not have all 9 essential amino acids). In the past you might have heard that it is important to pair certain incomplete proteins together at meal times. For example, eating beans with whole grains (hummus and whole grain crackers) or pairing legumes with seeds (like in our savory lentil pecan trail mix) in order to make a complete protein. However, we now know that what really matters is getting a variety of protein foods (animal or plant) throughout the day is the best way to get all of the essential amino acids.

Here are some of our favorite bean and legume meal and snack ideas:

Going Green

Beans and legumes are one of the most sustainable protein sources available. Their production uses far less land and water than animal protein sources and also releases 90% fewer green house gases than beef production. Additionally, bean plants convert nitrogen in the air to a useable form in the soil. Swapping beans and legumes for beef even a few times a month is a great way to meet carbon reduction goals.

Here are our suggestions for making the swap:

Unsure what beans and legumes to buy? Check out our buyers guide

+++

At FLIK Hospitality Group we believe in great food, great service, and great people. Our wellness first approach ensures our food supports healthy and delicious choices, specially curated by our team of culinary experts and registered dietitians. At FLIK, we believe in seasonality in sourcing our ingredients and providing a customized approach to the culinary and hospitality needs of each client. Our dedication to providing quality hospitality service is unparalleled in the industry.

Join our team and see the FLIK difference. Where a job isn’t merely a job but the start of a career where you can flourish. Check out our current openings here:

Hourly Careers + Salary Careers

Have feedback or questions for our team? Email us at flikblog@compass-usa.com.