Down Side of Legumes

Soybeans contain substances that destroy beta carotene and vitamins B12 and D; beans and peas have anti-vitamin E compound. Heating and cooking inactivates most of these substances, but it is a good practice to balance legume consumption with ample fresh fruits and yellow or dark green vegetables, seeds, nuts, cooked greens, and poultry.

One Caution about Lentils

Lentils are rich in B vitamins, iron, zinc, manganese, phosphorus and magnesium. They’re also full of isoflavones, some of the best-understood phytonutrients. Phytonutrients protect the body and fight disease, help your heart, boost immunity, and function as an antioxidant.

When paired with whole grains like rice or barley, lentils form a complete protein. They are also rich in soluble and insoluble fiber, which help moderate blood-sugar levels and assist with good digestion.

One caution: Because lentils contain purines, naturally occurring compounds that can be broken down into uric acid, those suffering from gout or kidney problems should avoid them.