Why You Should Give Peas a Chance
February 9, 2010 by Anna
Filed under Health & Wellness
Peas, beans, lentils and even peanuts are all vegetables that form a seed pod – otherwise known as legumes. They come in all kinds of colors, shapes, sizes and are a highly valued source of protein in cultures around the world. Yet, in America, we have grown away from the humble bean and consume extraordinary amounts of animal flesh as our principle source of protein. The consequence of this shift has been noted by physicians, scientists and environmentalists alike. Americans are less healthy. They have higher cardiovascular disease, obesity, diabetes and colon cancer than in those cultures where the humble legume is a primary source of nutrition.
While I’m not advocating that we all become total vegetarians, new health guidelines suggest that an optimal amount of meat protein in our diet would be around 11 oz a week. Compare that to the average American consumption of that same amount or more, per day! Our ever increasing reliance on meat has also put unsustainable pressures on land and water resources and is exacerbating global warming. The massive quantities of waste produced by livestock and poultry threaten rivers, lakes and other waterways.
In fact, waste generated by livestock in the US is about 130 times the amount produced by humans! 
Livestock wastes are implicated in waterway pollution, toxic algal blooms and massive fish kills. Also, livestock farms are getting bigger and bigger throughout the world to meet the worlds increasing demand for meat. Along with the innumerable health risks associated with immoderate consumption of meat, isn’t it time that we all gave peas a chance?
Legumes, are a complex carbohydrate, high in protein and low on the glycemic index. They are also high in fiber, folate, phosphorus, potassium, iron, zinc, calcium, and selenium. High glycemic foods cause our bodies to secrete insulin and insulin-like growth factor (IGF) which has been linked to diabetes. These hormones promote cell growth and inflammation which can weaken your resistance to the development of cancer. Legumes also have many of the B vitamins and are rich in antioxidants, which can prevent cell damage. Many kinds of beans, including soybeans, are rich in saponins, an anti-inflammatory compound which helps your immune system protect you against cancer while it lowers your cholesterol.
Plant Estrogens In Legumes
Women in Asia, who tend to eat a diet high in legumes, have blood levels of phytoestrogens (natural plant estrogens) 20 to 30 times greater than those of most American women who consume far fewer legumes in their diets. Researchers believe that phytoestrogens derived from food plants are a safer alternative than chemical hormone replacement for uncomfortable symptoms of menopause. Several phytoestrogens have been identified and classified into groups, the most potent of these are isoflavones. Many of these phytoestrogens are found in several fruits, vegetables, and cereal grains, but isoflavones are found only in legumes.
Tips for Reducing Flatulence from Beans
Perhaps one of the reasons that beans have been so disregarded in our culture is because they can cause intestinal gas, or flatulence. Most legumes contain a sugar, oligosaccharide, that our digestive tract can’t break down. Taking an enzyme product, such as Beano, with your first bite will help prevent gas or you can add a pinch of Asafoetida (hing powder) while cooking beans. Asafoetida can often be found in Indian specialty stores and it is made from fennel root. You often see fennel seeds at the check out in Indian restaurants because chewing a couple of teaspoons of the seed will also reduce gas after eating beans or cruciferous vegetables.
Other concoctions that minimize gas from legumes include:
- Chewing on some fresh ginger slices soaked in lime juice after meals.
- A drop of dill oil in a tsp of honey taken immediately after a meal.
- Powder 1 tsp of pepper, 1 tsp of dry ginger and 1 tsp of green cardamom seeds. Mix ½ tsp of this mixture with water and drink an hour after a meal. (similar to ingredients used in Indian spiced teas).
- Chew a spoonful of celery seeds to get quick relief.
You can also try Anasazi beans (Jacob’s cattle beans) which contain only about a quarter of the oligosaccharide that causes gas and yet have all the benefits. Some people have an easier time with black beans, split peas, lentils or refried beans. Experiment until you find some legumes that your body tolerates well.
In conclusion, beans and other legumes (lentils, split peas) are nutritious staple foods for people all around the world. Cheaper than meat, high in protein, fiber and essential nutrients, beans make a perfect addition to any diet, vegetarian or not.
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Great post. I like the title, and how you highlighted an alternative to excessive meat consumption and touched on the issue of livestock planet impact in a gentle but educating way.
keep it up.:)