Legumes (Beans)

COOKING TIME RATIO YIELD PRIMARY MICRO NUTRIENTS SECONDARY MICRO NUTRIENTS FUNCTIONAL BENEFITS and NUTRITIONAL HIGHLIGHTS PHYTO-NUTRIENTS DANGERS
SLOW REGULAR WATER
COOKER PRE-SOAKED UNSOAKED To 1 CUP beans
Adzuki 35to 45 2 3 or 4 3 Folic acid, Vit B3, B1, B6, B2,   molybdenum, copper, manganese, zinc Easier to digest than most   beans; source of molybdenum needed for production of sulfite oxidase in liver   sulfoxidation purines – broken down to form   urine which in excess may form gout or kidney stones
Alfalfa
Black   bean 3 1 to 1.5 4 2.25 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium fiber – prevent blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Black   eyed peas 3.5 30 to 45 3 2 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Anti-cancer: especially breast   cancer. Fiber: increase fecal bulk, increase fecal water content, decrease   intestinal transit time, reduce blood cholesterol and triglyceride levels,   improve blood sugar and glucose intolerance, increase insulin sensitivity large amounts oxalate (kidney   stones)
Cannellini   beans 3 40 to 45 3 2.25 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium fiber – prevent blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Chickpeas   (Garbanzo) 3.5 to 4 2 to 2.5 3 to 4 2 molybdenum, folic acid,   manganese iron, magnesium, copper, zinc fiber: improve blood cholesterol   and improve blood sugar; molybdenum: sulfite detoxification (sulfites often   found in wine, luncheon meats and salad bars allergy; purines; oxalates large   amounts (kidney stones)
Fava bean 2.5 40 to 45 3 1.3 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium fiber – prevent blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Flagelot 3.5 to 4 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium fiber – prevent blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Great   Northern 2.5 1.5 3.5 2.6 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium fiber – prevent blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Kidney 3 2 3 2.25 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium fiber – prevent blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Lentils –   brown 1.5 to 2 15 to 20 45 to 1 hr 2.25 2.25 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Anti-cancer: especially breast   cancer. Fiber: increase fecal bulk, increase fecal water content, decrease   intestinal transit time, reduce blood cholesterol and triglyceride levels,   improve blood sugar and glucose intolerance, increase insulin sensitivity large amounts oxalate (kidney   stones)
Lentils –   green 2 15 to 20 30 to 40 2 2 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Anti-cancer: especially breast   cancer. Fiber: increase fecal bulk, increase fecal water content, decrease   intestinal transit time, reduce blood cholesterol and triglyceride levels,   improve blood sugar and glucose intolerance, increase insulin sensitivity large amounts oxalate (kidney   stones)
Lentils –   red 1.5 20 to 30 3 2 to 2.5 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Anti-cancer: especially breast   cancer. Fiber: increase fecal bulk, increase fecal water content, decrease   intestinal transit time, reduce blood cholesterol and triglyceride levels,   improve blood sugar and glucose intolerance, increase insulin sensitivity large amounts oxalate (kidney   stones)
Lima 2 to 2.5 1.5 to 2 1 4 2.5 to 3 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Fiber – prevents blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts especially lima beans
Mung 1 1.5 2.5 2 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Fiber – prevents blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Navy 2.5 to 3 45 to 60 3 2.6 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Fiber – prevents blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Peas B vits, phosphorus, iron,   magnesium, manganese, potassium, Vit C, K Carotenes – enhanced   anti-oxidant powers small oxalate (kidney stones)
Pink   (pinquito) 3.5 50 to 60 3 2.75 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Fiber – prevents blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Pinto 3 1.5 3 2.6 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Fiber – prevents blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts (kidney stones)
Red –   small 2.5 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Fiber – prevents blood sugar   levels rising too rapidly; heart health due to nutrients – e.g. folic acid   lower levels of homocysteine; anti-oxidant protection – especially red kidney   beans; anticancer allergy; purines, oxalate large   amounts
Soy 4 3 to 4 4 3 molybdenum; iron; calcium;   phosphorus Vit B1, B2, B6, E and folic acid Cholesterol lowering: of both   LDL and triglyceride levels. Protein source and higher in essential fatty   acids compared to other legumes. Contains protease inhibitors, phytosterols,   lecithin, isoflavones and other phyto-estrogens. Protein content a little low   in tryptophan and methionine; Miso high in Vit B12 (but not necessarily of   absorbable type) Phytosterols – prevent chronic   degenerative disease, inhibit absorption of cholesterol by blocking   absorption sites, enhance immune function, inhibit Epstein Barr virus,   prevent cancer and have anticancer effects, structurally similar to   cholesterol and steroid hormones; Lecithin: major component  of cellular membranes, lowers cholesterol,   improve liver and gallbladder function, improve neurological disorders (due   to protective role in maintaining nerve myelin sheath and being precursor to   neurotransmitter acetylcholine (helpful in Alzheimer’s, Parkinson’s,   Tourette’s and Huntingdon’s diseases); Isoflavones: anti-cancer especially   breas+K10t and prostate cancer, isoflavones daidzen and genistein act as   phytoestrogens and bind to receptor sites reproducing effects of estrogen and   counteracting cancer causing potential of estrogen as well as causing death   to cancer cells and inhibit growth of new blood vessels needed to fuel cancer   cells; Protease inhibitors: protein digesting enzymes that are destroyed by   cooking but intake increases pancreatic output and may inhibit their protein   digesting ability but allow them to be used for activation of immune function   and increase hormones that result in feeling full and reduce appetite;   Phyto-estrogens: anti-cancer, anti-osteoporosis, relieve PMS allergy food; Goitrogens   (thyroid) in raw and sprouted soybeans (cooking deactiv+M2ates); oxalate   (kidney stones); women with estrogen sensitive tumors should restrict intake
Split   peas – green 2.5 45 1 4 2 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Anti-cancer: especially breast   cancer. Fiber: increase fecal bulk, increase fecal water content, decrease   intestinal transit time, reduce blood cholesterol and triglyceride levels,   improve blood sugar and glucose intolerance, increase insulin sensitivity large amounts oxalate (kidney   stones)
Split   peas – yellow 3 1 to 1.5 2 4 2 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Anti-cancer: especially breast   cancer. Fiber: increase fecal bulk, increase fecal water content, decrease   intestinal transit time, reduce blood cholesterol and triglyceride levels,   improve blood sugar and glucose intolerance, increase insulin sensitivity large amounts oxalate (kidney   stones)
White   beans – small 3 Folic acid, Molybdenum phosphorus, iron, magnesium,   manganese, potassium Anti-cancer: especially breast   cancer. Fiber: increase fecal bulk, increase fecal water content, decrease   intestinal transit time, reduce blood cholesterol and triglyceride levels,   improve blood sugar and glucose intolerance, increase insulin sensitivity allergy; purines, oxalate large   amounts

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Hensperger, B., Kaufman, J. (2005). Not you mother’s slow cooker cookbook. Boston, MA: Harvard Common Press

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