Legumes are trending. They’re featuring on restaurant menus, in glossy
magazines and even in lunch-time salad bars. Research is mirroring the interest
with new research emerging to strengthen the evidence for a range of health
benefits of legumes.
A review published in Asia Pacific Journal of Clinical Nutrition in March
by Australian researchers Antigone Kouris-Blazos and Regina Belski outlines the
latest evidence for the nutrition and health benefits of legumes. This
extensive review considers the evidence for the effect of legumes, and in
particular Australian Sweet Lupin, on longevity, diabetes, cardiovascular
disease, cancer and weight management. In addition, the review considers the
content of both nutrients and anti-nutrients in legumes as well as comparing
current intakes with recommendations.
While most people would think of heart health as the first benefit of
legumes, the authors in fact suggest the strongest evidence is for links
between eating legumes and reduced risk of colorectal cancer. The World Cancer
Research Report in 2006 concluded that there was limited evidence on legume
consumption and reduced risk of cancer. However, it appears the evidence for
legumes maybe strengthening. Three meta-analyses in the last 7 years have found
eating legumes is associated with a reduced risk of bowel cancer. The bulk of
this research has been conducted on the effect of soy intake.
In addition to colorectal cancer, this review outlines the evidence of
benefits of eating legumes regularly for longevity, as well as reduced risk of
and management of diabetes, cardiovascular disease and obesity. The authors
suggest that one of the key factors for the benefits of legumes may be via
favourable effects on the gut microbiome.
Australian Sweet Lupin is a crop grown predominantly in Western
Australia but is not well known by many Australians. The review puts of focus on
this little-known legume and suggests these are unique with one of the highest
combined amounts of digestible plant protein (38%) and dietary fibre (30%). The
authors note that low levels of anti-nutritional factors means they do not need
to be soaked, or even cooked so can be eaten raw. Initial evidence suggests sweet
lupins may lower blood pressure, improve blood lipids and insulin sensitivity
and favourably alter the gut microbiome.
