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best paleo legumes

Commented on April 16, 2014
Created April 15, 2014 at 9:35 PM

I've hardly touched a bean in a couple years. I'm looking to reintroduce legumes to my diet for a number of reasons. A few: folate, soluble fiber, lower methionine protein source, clean carbs, etc...

What are some of the most nutritious and least harmful legumes? Particularly high in folate... and what are the simplest/best preparation methods?

I feel like I've forgotten how to eat them too. What do you do with legumes again? What make them tastiest?

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on April 16, 2014
at 04:28 PM

You're going to be in trouble overeating any nut/peanut, I wouldn't think it's unique to peanuts.

Medium avatar

(624)

on April 16, 2014
at 02:40 PM

My main precaution is that I'm watching my n6 and it's hard to have just a few peanuts... Not worried about the calories just the other stuff I'll get in excess if I eat like a whole cup of peanuts...

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on April 16, 2014
at 11:18 AM

Peanuts are tested for aflatoxin. Aflatoxin contaminated peanuts aren't used for human consumption.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on April 16, 2014
at 10:06 AM

Um, aflatoxin?

618fc5298c4a96b817c4918c795a875f

(1217)

on April 16, 2014
at 03:15 AM

One of my very favorite soups!

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10 Answers

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0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on April 15, 2014
at 09:49 PM

I will go along with that, specially if the green peas are fresh frozen. Chickpeas under any circumstances, and they soak for two days and give you a 1/4 inch spear after that. for lentils I prefer the dark green French lentils, soaked one day. Black lentils are also OK. I grow Tongue of Fire beans which I fresh freeze, and those are quite light on my system. The one you left off IMHO are adzuki beans, soaked one day. Every other bean, I find heavy.

There are other advantages in beans. One is magnesium, then potassium and thiamin, are all not too abundant in the paleo diet. Folate varies a lot from bean to bean, check each suggestion on nutritiondata.com, but one big advantage is the possibility of eating fermentable fiber in a hot dish. It seems like nothing, but cold potatoes get tiring.

To cook, rinse a few times, then cook in barely enough water (or broth) until tender. My wife makes many warm and cold bean salads which are all good. She chops/shreds virtually anything fresh in the beans and adds olive oil, herbs and salt. Carrots, onions, celery, tomatoes, pepper, chard, krauts, all go well. The chickpeas she stews, Indian style.

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on April 16, 2014
at 01:54 PM

One thing I noticed is that I am eating only live (soaked and germinated) or fresh frozen pulses. No split peas. In 2011 we got a pig, each ham was split in two and smoked, and we went through some split pea soup to consume the bones. Delicious, but heavy, and by the third bone we were making soaked lentil soup or stewed chickpeas. To this day we only buy fresh frozen peas, spring is too short in Michigan to grow peas in the garden.

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 16, 2014
at 01:51 PM

In addition to your suggestions, I would add: green beans, black beans, black-eyed peas, cannellini beans, peanuts.

Not for any particular health reason, more for their culinary value.

Honestly, if I consume too many beans I get bad flatus. But if you keep them at a small portion of your diet, there's no reason to avoid beans.

0
Medium avatar

on April 16, 2014
at 11:04 AM

I would probably go with lentils and peas. Skinless urad dal is very low in lectins, phytates, peanuts. Back lentils I soaked them and added with lots of spices helped me a lot in the energy levels.

0
618fc5298c4a96b817c4918c795a875f

(1217)

on April 16, 2014
at 03:20 AM

I've recently added back lentils and I'm really happy for it. I soak them and prepare them with lots of spices, and they seem to really work with my digestion and with my energy levels. Sometimes fats can give me a strange "rush" that I don't like, so adding something to my diet that I can eat in a soupy slurry without a lot of added fat gives me other options, which is always nice. They are also psychologically satisfying, in some way - they just feel nourishing. I like all lentils, but the black ones are especially yummy eaten cold in a salad. Nice for summer.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on April 16, 2014
at 01:42 AM

Whatever you like and agree with you. I'm not opposed to some legumes now and then. They are a whole food, a traditional food… real food. Let's not forget that every epidemiological study out there shows associations between legumes and positive health outcomes.

Oh, and peanuts! Eat them! There's no reason not to really.

Medium avatar

(624)

on April 16, 2014
at 02:40 PM

My main precaution is that I'm watching my n6 and it's hard to have just a few peanuts... Not worried about the calories just the other stuff I'll get in excess if I eat like a whole cup of peanuts...

96440612cf0fcf366bf5ad8f776fca84

(19463)

on April 16, 2014
at 10:06 AM

Um, aflatoxin?

0
56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on April 15, 2014
at 11:45 PM

http://wholehealthsource.blogspot.com/2013/11/beans-lentils-and-paleo-diet.html

Guyenet says they are and presents evidence. I should add that lately I have been eating most of my beans in natto form. I make my own, so I am not bound to soybeans, although adding 10% soybeans to your bean du jour improves the flavor. Right now I am going through a quart of adzuki natto. Bacillus subtilis is really nice on your guts, too bad it can not stay for long. Also a thick, gelatinous broth perks up a lot with a spoon of miso (and perhaps some scallion and mushrooms). Only way to convince my daughter to eat the cloudy ones.

0
Medium avatar

(238)

on April 15, 2014
at 10:57 PM

Legumes as you know are not Paleo, had to say this. Chicken Mulligatawny soup with red split lentils, Madhur Jaffry http://recipes.sparkpeople.com/recipe-detail.asp?recipe=757658 , would be the one for me.

618fc5298c4a96b817c4918c795a875f

(1217)

on April 16, 2014
at 03:15 AM

One of my very favorite soups!

0
Medium avatar

on April 15, 2014
at 09:36 PM

My best top-of-the-head guesses are; chickpeas, lentils, and green peas. I do love a good split pea soup...

0
Medium avatar

on April 15, 2014
at 09:36 PM

My best top-of-the-head guesses are; chickpeas, lentils, and green peas. I do love a good split pea soup...

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