Cent$ible Nutrition Program Curriculum Mix and Match: Legumes and Grains Background Information

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1 Cent$ible Nutrition Program Curriculum Mix and Match: Legumes and Grains Background Information Background #1: Legumes Legumes are plants that produce pods with edible seeds; they include dried beans, peas and lentils. Lentils are a bean cousin. Though they come from plants, legumes are an excellent source of protein. Because of their high nutrient content, consuming dry beans and peas is recommended for everyone. When combined with grains they become a complete protein and a substitute for meat, fish and poultry. Beans and peas are a subgroup of the vegetable food group on MyPlate or can be counted as part of the protein group. An individual can count legumes in either the vegetable or protein group, but not both. Generally, individuals who regularly eat meat, poultry, and fish would count dry beans and peas in the vegetable group. Individuals who seldom eat meat, poultry, or fish (vegetarians) would count some of the dry beans and peas they eat in the protein group. Count as 1 ounce equivalent in the protein group: ¼ cup cooked beans, peas or lentils ½ cup split-pea or bean soup ¼ cup (about 2 ounces) tofu 4-ounce falafel patty ½ ounce nuts or seeds (12 almonds, 24 pistachios, 7 walnut halves) 1 tablespoon peanut butter or almond butter 2 tablespoons hummus Background #2: Nutrients in Legumes Protein and Amino Acids: Protein is often referred to as a single nutrient; however, proteins in food and body cells are made up of twenty or so different amino acids. Like carbohydrate and fat, amino acids are composed of carbon, hydrogen, and oxygen. Proteins also have nitrogen, which makes their structure and role in health unique. Nine amino acids are considered essential because the body cannot make them in the quantities needed. Food choices must supply them. A few of the more familiar ones are lysine, methionine, phenylalanine, and tryptophan. Other amino acids are nonessential, meaning the body makes them. Amino acids are described as protein s building blocks. In a single cell, 10,000 different proteins Mix and Match: Legumes and Grains, Background page 1

2 may exist, each with a different arrangement of amino acids. Amino acids in proteins must be arranged in a precise order for specific functions. There is a genetic code in every cell, called deoxyribonucleic acid, or DNA. DNA carries the instructions for each specific protein. The body s different tissues, skin, muscles, bone, and organs, are different because the amino acid patterns in their proteins are unique. The body must have a constant supply of protein to repair body cells because they wear out. During time of growth, such as infancy, childhood, adolescence, and pregnancy, the body needs protein to make new body tissues. Beyond that, proteins help regulate body processes. For example, as enzymes and hormones, proteins make various chemical reactions happen. As antibodies, proteins protect from disease-carrying bacteria and viruses. Proteins also supply the body with energy if enough carbohydrate and fat are not consumed. Otherwise, protein can be saved for its unique function: to build and repair body tissue. When more protein is consumed than is needed, it is broken down and stored as body fat, not as a reserve supply of protein. All nine essential amino acids are found in animal sources, such as meat, poultry, fish, eggs, milk, cheese, and yogurt. For that reason, they are often referred to as complete proteins. Soy is being referred to as a complete protein, because it is the only plant food that comes close to the complete proteins found in meats. Legumes (beans and peas), seed, and nuts supply plenty of protein. Grain products and many vegetables also supply protein in smaller amounts. Because plant proteins lack one or more of these essential amino acids, their protein is considered incomplete. When plant proteins are combined, the body gets all the amino acids it needs. To obtain complete protein, there is no need for combining specific foods at each meal, as once thought. The body makes its own complete proteins if a variety of plant foods are eaten legumes, nuts, seeds, vegetables, and fruits and enough calories throughout the day. Whatever amino acid one food lacks can come from other foods eaten during the day. Fiber: Fiber is sometimes called nature s broom. Fiber refers to complex carbohydrates that the body cannot digest or absorb into the bloodstream. It is not used for energy like other carbohydrates, but is excreted. Fiber is not considered a nutrient since it does not nourish the body. Fiber is usually consumed in combination with other nutrients found in legumes, whole-wheat bread, and strawberries. Foods with higher fiber content often have less fat content. Fiber is more thoroughly explored in the Grains lesson. Iron: Although iron has many biological functions, its main job is to carry oxygen in the hemoglobin of red blood cells. Hemoglobin takes oxygen to your body cells where it is used to produce energy. Iron in red blood cells also helps take away carbon dioxide, a byproduct of energy production. Red blood cells have a lifespan of about four months, after that, some of their iron gets recycled. Either iron is stored or used immediately to make new red blood cells. This recycling action helps protect from an iron deficiency. If the body lacks iron, red blood cells cannot carry as much oxygen, making a person feel tired, Mix and Match: Legumes and Grains, Background page 2

3 weak, and less able to perform at peak efficiency. These are some symptoms of anemia. Please note that anemia has several causes, not just iron deficiency. Iron comes from a wide variety of foods, both animal and plant in origin. Most of the iron from meat, poultry, and fish is heme iron. Heme iron is absorbed into the body more readily than nonheme iron. Foods of plant origin contain non-heme iron, and egg yolks have mostly non-heme iron. Vitamin C can improve absorption of non-heme iron. Riboflavin: Riboflavin helps the body release energy from food. The more calories consumed, the more riboflavin is needed. Riboflavin is also necessary for building and maintaining body tissues, making red blood cells, and helping the body protect itself from common skin and eye disorders. Zinc: Zinc is necessary for many biochemical reactions and helps the immune system function properly. Background #3: Buying & Storing Legumes Dried beans should have bright colors and smooth surfaces; avoid beans with pin holes and discoloration. In bulk, they can be excellent buys. Bean mixes and gourmet beans are much more expensive. Canned beans are more expensive than dried but save time. Canned beans often have lots of added salt. Some of the sodium can be removed by rinsing beans under cold running water for one minute. Dried beans keep well in an airtight container in a cool, dry place for up to a year. Older beans take longer to cook. Unopened canned beans should be used within a year. Cooked beans should be refrigerated and used within 5 days. To freeze cooked beans they need to be drained, placed in an airtight container, and used within 6 months. Background #4: Soaking and Cooking Legumes (See Cent$ible Nutrition Cookbook page 248) Quick cook method of preparation: Wash beans thoroughly; add to a large, heavy pot. Add water and bring to a boil. Boil 2 minutes only. Cover, remove from heat. Allow to stand 1 hour. If not cooking right away, refrigerate. Otherwise, return to heat and simmer slowly until tender. Cooking time will vary from 1 to 2 hours, depending on the variety and age of the beans. Overnight method of preparation: Wash beans thoroughly; put in a large, heavy pot with 6 cups of water. Let stand in refrigerator 6 to 8 hours or overnight. This method reduces cooking time. After soaking, discard any beans that float to the top. Cook as directed. Mix and Match: Legumes and Grains, Background page 3

4 When soaking and cooking dry beans, resist adding anything besides fresh, cold water. Salt and acidic ingredients (tomatoes, citrus juice, vinegar, mustard) inhibit liquid absorption and softening. Increase soaking and cooking times when using hard water. Cooking tips: Wash dried beans or peas by placing them in a colander and rinsing thoroughly with clear warm water. Add 1 tablespoon of oil when cooking beans to reduce foaming. If a recipe calls for tomatoes, lemon juice, or vinegar, add after beans are tender. The presence of acid will keep beans from softening. Do not use baking soda when cooking beans; it destroys riboflavin. Cooked beans lend themselves well to freezing. Freeze up to 6 months. Add ½ to ¾ cup boiling water to frozen or thawed beans and heat. Rinse canned beans to reduce sodium. In recipes, beans can often be substituted, for example pinto for navy beans. Appearance, texture and flavor may be somewhat different but the nutrients are the same. Background #5: Increasing Consumption of Legumes Ideas for meatless meals that combine legumes and grains: Beans and rice Beans and tortillas (tacos, burritos) Soups and stews Casseroles including beans, pasta and cheese Bean or hummus dip with whole-grain crackers Bean salads Peanut butter and whole-grain bread People are often concerned with gas and bloating in the digestive tract from eating legumes. Share the following tips: Start with small servings, gradually increasing frequency and serving size. The body will adjust with minimal gas and bloating. Drain and rinse canned beans. After soaking dry beans, use fresh water for cooking to help reduce gas and bloating. However, B vitamins are lost, so cooking in the soaking water is preferred. Cook beans thoroughly. Use a commercial gas-reducing product. Sources: American Dietetic Association, Complete Food and Nutrition Guide, (3rd Edition) Roberta Larson Duyff, Mix and Match; Background Cent$ible Nutrition Program University of Wyoming Family and Consumer Sciences Dept 3354; 1000 E. University Ave.; Laramie, WY Visit us on the web: This material was funded by USDA s Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, in Wyoming call or contact your local social services office. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800) (voice) or (202) (TTY). USDA is an equal opportunity provider and employer. 0811

5 Mix and Match: Legumes and Grains Digitized Video Clips 9X Kids in the Kitchen: Beans (1:33) Making bean dip in a bag 20 Legumes & Lentils: Nutrition Tip (2:30) Nutrients in legumes, examples of legumes and plant proteins 20 Legumes & Lentils: Bean Soup (1:42) Demonstration of making bean soup 20 Legumes & Lentils: Bean Products (4:19) Thawing frozen beans, demonstration on making Calico Bean Salad and Bean Dip, finished food products 20 Legumes & Lentils: Cooking (3:02) Demonstration on soaking methods such as overnight and quick soak 20 Legumes & Lentils: Gas and Servings (:57) Reducing gastrointestinal reactions from beans, serving sizes 20 Legumes & Lentils: Lentil Stew (4:30) Demonstration of making Spicy Lentil Stew 20 Legumes & Lentils: Variety (2:10) Definitions and examples of legumes 37X Meatless: Nutrition Tip (1:39) Discussion of how to get protein from non-meat foods 37X Meatless: Shop Tip (4:01) Selecting high-protein foods from plant sources 37 Meatless: Stir Fry (9:39) Demonstration of how to make a rice and vegetable stir fry using tofu 37 Meatless: Cook Legumes (:43) How to cook legumes appropriately 37 Meatless: Spicy Lentil Stew (2:50) Demonstration of how to make a spicy lentil stew 37 Meatless: Cost Review (1:18) Costs of meatless stir fry and lentil stew x = appears in more than one lesson Mix and Match: Legumes and Grains: Digitized Video Clips Cent$ible Nutrition Program University of Wyoming Family and Consumer Sciences, Cooperative Extension Services Dept 3354; 1000 E. University Ave.; Laramie, WY Visit us on the web: This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP-Ed). USDA and The University of Wyoming are equal opportunity providers and employers. 0810

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