Legumes and Grains

Legumes are plants from the pea or pod family and include all beans, peas, lentils, and peanuts.  They are high in protein, fiber, vitamins, and minerals.  Of the hundreds of types of beans, some are used for their edible, pods, while others are used to shell for fresh or dried seeds.

In the legume category are green beans, snow peas, shelling peas, black-eyed peas, okra, all varieties of lentils, and all dried beans.

The definition of a legume is a fruit or seed or any bean or pea plant consisting of a casing that splits along both sides with the seeds attached to one of those sides.

Grains are a low-cost, simple staple most cultures around the world have consumed as the basis of their diets throughout history.  Botanically classified as grasses that bear edible seeds, grains are also referred to as cereals.  Kernels of grain are usually protected by an outer hull or husk and are composed of the germ, the endosperm, and the bran.

The germ, the smallest constituent of the grain, is the only part that contains fatty acids.  The endosperm, the largest component, is high in both starch and amino acids, which is why it's the part utilized in making milled products such as flour.  The bran that covers the endosperm is full of fiber and B vitamins.  It (sometimes along with the germ) is removed to make refined products.  To consider a grain whole, it must retain all three parts when consumed.

You can include a vast variety of whole grains in your diet.  Some popular whole grains include brown rice, wild rice, barley, and oats.  Super grains like amaranth, quinoa, and buckwheat are excellent choices and versatile in recipes. 

A super grain is a grain extremely high in essential amino acids, including lysine and methionine, not common in other grains.  Super grains are also exceptionally high in fiber, vitamins and minerals. 

Plant-Based Nutrition  Julieanna Hever, M.S., R.D., C P.T.

Legume

Penguin

 Grain