A review of the nutritional value of legumes and their

effects on obesity and its related co-morbidities.

Rebello CJ1, Greenway FL, Finley JW.
Author information
Abstract
Since the 1970s, the proportion of overweight and obese people in the United States has grown at an alarming rate. An awareness of the
consequences of obesity on the health and well-being of individuals is evident in the plethora of strategic plans at the local and national
levels, most of which have largely fallen short of their goals. If interventions continue to be unsuccessful, it is estimated that
approximately three of four Americans will be overweight or obese by 2020. Prevention of excess weight gain can be accomplished with
relatively small changes in lifestyle behaviours to control body weight. Small sustainable changes are perhaps better than efforts to
achieve larger changes that cannot be sustained. Legumes can be a valuable food by which the needs of the undernourished or underserved populations could be met. They can be incorporated into meat products, such as sausages and burgers, to lower the energy
density of these foods while providing important nutrients. Replacing energy-dense foods with legumes has been shown to have
beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes and the
metabolic syndrome. This review explores the nutritional value and obesity-related health benefits of legume consumption while focusing
on pulses.

Cereal grains, legumes, and weight management: a comprehensive review

of the scientific evidence
P. G. Williams University of Wollongong, peterw@uow.edu.au
S. J. Grafenauer University of Wollongong, sarag@uow.edu.au
J. E. O'Shea University of Wollongong, janeo@uow.edu.au
There is strong evidence that a diet high in wholegrains is associated with
lower BMI, waist circumference and risk of being overweight; that a diet high
in wholegrains and legumes can 5 help reduce weight gain; and that
significant weight loss is achievable with energy controlled diets that are
high in cereals and legumes. There is weak evidence that high intakes of
refined grains may cause small increases in waist circumference in women.
There is no evidence that low carbohydrate diets that restrict cereal intakes
offer long term advantages for sustained weight loss. There is insufficient
evidence to make clear conclusions about the protective 10 effect of
legumes on weight.

====
Cereal grains and legumes in the prevention of coronary heart disease and
stroke: a review of the literature I
Flight and P Clifton CSIRO Human Nutrition, Adelaide, South Australia,
Australia
A number of reviewers have examined studies investigating the relationship
between coronary heart disease and stroke prior to 2000. Since then,
several key studies have been published. Five studies have examined the
relationship between wholegrain consumption, coronary heart disease (CHD)
and cardiovascular (CVD) disease and found protection for either or both
diseases. The researchers concluded that a relationship between wholegrain
intake and CHD is seen with at least a 20% and perhaps a 40% reduction in
risk for those who eat wholegrain food habitually vs those who eat them

rarely. Notwithstanding the fact that fibre is an important component of

wholegrains, many studies have not shown an independent effect of fibre
alone on CHD events. Thus in terms of CHD prevention, fibre is best
obtained from wholegrain sources. Wholegrain products have strong
antioxidant activity and contain phytoestrogens, but there is insufficient
evidence to determine whether this is beneficial in CHD prevention. Soluble
fibre clearly lowers cholesterol to a small but significant degree and one
would expect that this would reduce CHD events. There have been a small
number of epidemiological studies showing soy consumption is associated
with lower rates of heart disease. Countering the positive evidence for
wholegrain and legume intake has been the Nurses Health Study in 2000
that showed women who were overweight or obese consuming a high
glycaemic load (GL) diet doubled their relative risk of CHD compared with
those consuming a low GL diet. Although the literature relating GL with CHD
events is somewhat mixed, the relationship with risk factors such as HDL
cholesterol, triglyceride and C reactive protein is relatively clear. Thus,
carbohydrate-rich foods should be wholegrain and, if they are not, then the
lowest glycaemic index (GI) product should be used. Promotion of
carbohydrate foods should be focused on wholegrain cereals because these
have proven to be associated with health benefits. There is insufficient
evidence about whether the addition of other components of wholegrains
such as polyphenolics or minerals (such as magnesium or zinc) would
improve the health benefits of refined grain foods and this needs
investigation. Whether adding bran to refined carbohydrate foods can
improve the situation is also not clear, and it was found that added bran
lowered heart disease risk in men by 30%. This persisted after full
adjustment (including GL) suggesting, at least in men, that fibre may be
more important than GI. Thus there are two messages: (1) The intake of
wholegrain foods clearly protects against heart disease and stroke but the
exact mechanism is not clear. Fibre, magnesium, folate and vitamins B6 and
vitamin E may be important. (2) The intake of high GI carbohydrates (from
both grain and non-grain sources) in large amounts is associated with an
increased risk of heart disease in overweight and obese women even when
fibre intake is high but this requires further confirmation in normalweight
women. Recommendation: Carbohydrate-rich foods should be wholegrain
and if they are not, then the lowest GI product available should be
consumed. Glycemic index is largely irrelevant for foods that contain small
amounts of carbohydrate per serve (such as most vegetables)

Legumes and soybeans: overview of their nutritional

profiles and health effects.
Messina MJ1.
Author information
Abstract
Legumes play an important role in the traditional diets of many regions throughout the world. In
contrast in Western countries beans tend to play only a minor dietary role despite the fact that
they are low in fat and are excellent sources of protein, dietary fiber, and a variety of
micronutrients and phytochemicals. Soybeans are unique among the legumes because they are

a concentrated source of isoflavones. Isoflavones have weak estrogenic properties and the
isoflavone genistein influences signal transduction. Soyfoods and isoflavones have received
considerable attention for their potential role in preventing and treating cancer and osteoporosis.
The low breast cancer mortality rates in Asian countries and the putative antiestrogenic effects
of isoflavones have fueled speculation that soyfood intake reduces breast cancer risk. The
available epidemiologic data are limited and only weakly supportive of this hypothesis, however,
particularly for postmenopausal breast cancer. The data suggesting that soy or isoflavones may
reduce the risk of prostate cancer are more encouraging. The weak estrogenic effects of
isoflavones and the similarity in chemical structure between soybean isoflavones and the
synthetic isoflavone ipriflavone, which was shown to increase bone mineral density in
postmenopausal women, suggest that soy or isoflavones may reduce the risk of osteoporosis.
Rodent studies tend to support this hypothesis, as do the limited preliminary data from humans.
Given the nutrient profile and phytochemical contribution of beans, nutritionists should make a
concerted effort to encourage the public to consume more beans in general and more soyfoods
in particular.

http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2
===============
alimento

1. Feijo

2. Feijo

3. Feijo

preto

Receita
Caldo cremoso
de Feijo Preto

preto

Feijo preto a
brasileira

carioca

Bolo de Feijao
carioca

4. Feijao carioca

Doce de feijao
carioca

5. feijao bolinha

Feijao ao molho
de tomate

6. feijao bolinha

Feijao com leite

de coco

7. soja em grao

Salada de soja
em grao

Ingredientes
Feijo preto, alho,
cebola,tomate
louro, sal, bacon e
oregano
Feijo preto, bacon,
lingia, cebola,
dentes de alho,
azeite
Feijao carioca,
claras de ovo,
agua,
aucar,farinha,
oleo, fermento e
chocolate em po
Feijao carioca,
leite, aucar
Feijao bolinha,
aucar, massa de
tomate, cebola,
creme de leite,
ovos
Feijao bolinha,
agua, leite de
coco, tomate,
aucar, sal
Soja em grao,
pimentoes, uvas
passas, cebola,
alho, suco de
limao, vinagre,
sal e pimenta,

Recomendao
Entrada
Escolares e adultos
Prato principal
(almoo ou jantar)
Escolares e adultos
Sobremesa
Escolares e adultos

Sobremesa
Escolares e
adultos
Prato principal
(almoo ou
jantar)
Escolares e
adultos
Guarniao
Escolares
Salada
Adultos

8. soja em grao

9. farinha de soja

10. farinha de
soja

Refogado de soja
com frango

Receita de pao
pra diabeticos

Bolo de soja

11. proteina de
soja ou proteina
vegetal

Hamburgueres

12. proteina de
soja

Bolinhos de
proteina de soja

13. tremoo

14. tremoo

Risoto de
tremoo

Queijo de
tremoo

salsinha, azeite
de oliva
Soja em graos,
oleo, cebola,
pimentao
vermelho, agua,
caldo de galinha,
sobrecoxas de
frango
Farinha de soja,
manteiga sem
sal, ovos, agua
morna, fermento
biologico, colher
de sal
Farinha de trigo,
integral, aucar,
oleo de girassol,
sumo de limao,
farinha de soja,
agua
Proteina de soja,
cebola, cenoura,
chavena de
okara, flocos de
aveia, farinha de
soja, sal
Proteina
texturizada de
soja, cebola
ralada, suco de
limao, farinha de
trigo, ovos,
molho de soja,
sal
Tremoo em
conserva, arroz,
cebola ralada,
bacon, azeite,
caldo de galinha,
tomate,
cebolinha, queijo
parmesao, sal,
agua
Tremoo em
conserva, agua,
agar-agar,
azeite, polvilho,

Guarniao
Adultos

Caf da manha,
guarniao
Adulto e
Escolares
Sobremesa
Adultos e
escolares

Guarniao
Adultos e
escolares

Sobremesa,
guarniao
Adultos e
escolares

Prato principal
Adultos e
escolares

Acompanhament
o
Adultos e

15. lentilha

16. lentilha

Salada de
lentilhas com
azeitonas

Lentilhas com
linguia

sal,vinagre de
arroz, , alho em
po, pimenta
calabresa, noz
moscada
Lentilha,
pimentao
vermelho,
cebola, azeitona
verde, azeite,
suco de limao
Lentilha, agua,
caldo de carne,
lingia
calabresa,
cebola, alho,
azeite, sal,
salsinha

escolares

Guarniao
Adultos

Prato principal
Adultos e
escolares

Alimento

Receita

Ingredientes

Alimento

Receita

Ingredientes