Health Star Rating
The Health Star Rating (HSR) system, which rates foods from half-a-star to five stars based on nutritional value, was approved by the Federal and State Ministers in June 2013 and…
legumes
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Glycemic Index (GI) of Legumes
The glycemic index (GI) is used to rank carbohydrate-containing foods according to their effect on blood glucose levels after eating. Low GI foods are slowly digested and absorbed and so…
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Allergies and Intolerances to Legumes
Legume Allergy Legumes are an important part of a healthy, balanced diet for most people. However, some people have conditions that require them to limit or avoid certain legumes. Regulations…
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Legumes and Flatulence
Many people don’t eat legumes for fear they will experience an increase in gas and flatulence. Legumes do contain galacto-oligosaccharides (GOS), small unabsorbed carbohydrates (fibres) that are rapidly fermented by…
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Recommended Amount of Legumes
The Australian Dietary Guidelines were revised in February 2013 and continue to encourage Australians to eat legumes such as beans, lentils and chickpeas as part of a healthy diet. The…
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Legumes Cooking Tips
Dried Legumes Many people think dried legumes are hard to prepare and need hours of soaking and boiling before you can use them. This just isn’t true as there is…
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Lupins
Lupins are a relatively little-known legume. However, they are now being increasingly recognised for their amazing nutritional benefits and versatility in food. Two types of lupin are produced in Australia –…
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Lentils
The lentil is one of the oldest food crops known. In 2008 Australia was ranked as the world’s 3rd largest exporter of lentils behind Canada and USA. Virtually the entire…
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Peas
The field pea is one of the first crops domesticated by humans. Most (>90%) of the peas produced in Australia are the Dun type, which are a round dimpled seed…
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Beans
Beans are a staple ingredient in dishes around the world from Egypt and Italy to Mexico and Brazil. There are many different types of beans used for different flavours and…
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Chickpeas
There are two types of chickpea distinguished by their seed size, shape and colour. Desi chickpeas, the smaller variety are wrinkled in appearance and may be brown, yellow, orange, black…
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For the love of legumes
Why aren’t Australians eating enough legumes? The recent draft Australian Dietary Guidelines recommend enhancing dietary variety by increasing the intake of alternatives to meat, including legumes1. Legumes are well-placed to…
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Types of Legumes
Legumes include all forms of beans and peas from the Fabaceae (or Leguminosae) botanical family. There are thousands of different species of legume plants. The legume family of plants includes…
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Legumes and Diabetes
“Legumes are the star performers for blood glucose control” – Professor Jennie Brand-Miller, University of Sydney As a high fibre, low glycemic index (GI) source of protein, legumes make an…
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Legumes and Cardiovascular Disease
People who eat legumes are less likely to develop heart disease. Results from the US-based study NHANES indicates that legume consumption four or more times a week is associated with…
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Legumes and Cancer
A growing body of evidence from large population studies and comprehensive reviews indicates legumes may have a protective effect against bowel, breast, lung and prostate cancers. Colorectal Cancer In 2011,…
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Legumes and Health
Legumes such as beans, lentils, peas and soy foods are an important part of a healthy diet for all Australians. Legumes have been shown to help manage both cholesterol and…
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Legumes and Fibre
Legumes are a source of all three recognised forms of dietary fibre – soluble fibre, insoluble fibre and resistant starch – which are responsible for many of the protective effects…