Legumes significantly improve the nutritional profile of the American diet

A recent study published in NutrientsAn open-access scientific journal shows that swapping legumes for small amounts of conventional protein sources and refined grains significantly improves the nutritional profile of the American diet. This new research adds to the growing body of evidence showing the multiple benefits of including legumes as part of a healthy diet.

The researchers modeled the nutritional impact of replacing protein meals and/or refined grains with pulses (eg, dry peas, lentils, chickpeas, dry beans) while reducing calories in a US-style healthy eating pattern in 2020-2020. It was identified, they kept it. 2025 Dietary Guidelines for Americans. The results showed that the nutritional profile of the diet has improved. Specifically, adding about ¼ cup of legumes a day instead of an ounce a day of common protein foods increases fiber, a nutrient of concern, and lowers cholesterol by more than 10 percent each. In addition, they found that substituting ½ cup of legumes per day for one ounce of refined grains per day also increased fiber, magnesium, copper, and potassium, a nutrient of concern, by more than 10 percent, holding calories constant. Gives.

““Our results suggest that encouraging increased consumption of pulses may be an effective strategy for improving nutrient intake and achieving a healthier dietary pattern,” says Victor Fulgoni III, PhD, PhD, Nutrition Impact, LLC. Legumes (peas, lentils, chickpeas, beans) are excellent sources of fiber, folate, and potassium, and good sources of plant protein.”

The findings are consistent with the existing body of peer-reviewed studies showing that including legumes as part of a forward-thinking dietary strategy confers cardiovascular, metabolic, and intestinal protective effects. Weight results ameliorate low-grade inflammation and may play a role in immune-related disease risk management. The American Heart Association and other public health organizations recommend eating more plant protein and less animal protein to reduce the risk of heart disease, high blood pressure, and high cholesterol.

“This research underscores the fact that legumes are a nutritional powerhouse,” said Tim McGreevy, CEO of the USA Dry Pea and Lentil Council and American Legume Society. They are rich in fiber, plant protein and several important macronutrients. We know this and are working with our partners to raise awareness about the nutritional benefits of regular pulse consumption.

Legumes are so nutritious that global dietary guidelines include them in both the vegetable and/or protein food groups or as a separate food group together. this Dietary Guidelines for Americans 2020 – 2025 and USDA Choose my plate It shows that beans, peas and lentils can be considered part of the vegetable or protein group.