Legumes are beans, peas and lentils. Each has high protein content. This protein can help regulate sugar, water and other aspects of metabolism. They are also high in fat and carbohydrate and rich in potassium, calcium, iron and several B vitamins. Sprouted legumes are an excellent source of vitamin C and enzymes.
Soy, as an example of legumes, is full of beneficial nutrients. It contains plenty of protein, both soluble fiber, which is good for your heart, and insoluble fiber, which speeds intestinal elimination, as well as a wealth of vitamins and minerals including B vitamins, calcium, iron, magnesium and zinc. It also has an abundance of phytochemicals such as flavonoids, phytates, phytosterols, polyphenols, terpenes and saponins. Soy has anticancer characteristics, too, and may very well prevent breast cancer in women and prostate cancer in men. Soy also seems to slow benign prostate enlargement. Research is ongoing in the area of menopausal symptoms relieved by soy isoflavones, in one experiment relief from hot flashes was seen in as little as two weeks.
Soy is considered a low-fat, no-cholesterol food that can also help fight heart disease. It can also potentially slow osteoporosis, a disease of aging, which weakens bones, due to the fact that soy offers abundant calcium in a form the body readily absorbs.
Soy drinks, soy beans, tofu, soy sauce, tempeh, miso, soy oil, soymilk, soy flour and textured soy protein are good ways to get your soy.