Legumes: A Protein Alternative

Balance your diet with legumes and animal protein.

In the United States, beans and rice, baked beans and brown bread, or beans and franks provide the right combination of amino acids for growth and for building and repairing body tissues.

More and more people are realizing that legumes, peas, beans and lentils, are delicious, versatile, economical and nutritious. Dried peas and beans are low in fat and cholesterol, high in fiber and they're an excellent source of protein. A one cup serving of dried peas or beans provides about one-fourth of an adult's daily protein needs.

Because of their high protein content, dried peas and beans are in the Meat-Poultry-Fish-Beans group of the Daily Food Guide. Two servings from this group are needed each day. With today's rising food costs, dried peas and beans (at about nine cents a serving—based on a price of fifty-five cents a pound) are an economical protein source.

Rich in amino acids…

Protein is made up of building blocks called amino acids. Nine of these amino acids are called essential amino acids. They cannot be made by the body, so must be provided by the diet. Only when all nine essential amino acids are present in adequate amounts and in the right proportion can they be used efficiently by the body.

Foods from animal sources such as meat, fish, poultry, eggs and dairy products provide adequate amounts of all of the essential amino acids. Foods from plant sources such as nuts, grains, beans and peas also supply protein, but these plant-source foods may lack one or more of the essential amino acids. To complete the protein requirement from plant-source foods, you may combine foods from plant sources. Another way to make sure that you get adequate amounts of amino acids is to eat small amounts of plant and animal protein in the same meal so they can balance any lack of amino acid in one of the foods.

For example: a serving of grain, such as a cereal, potato, rice or corn, when eaten with a serving of peas or beans, supplies all nine essential amino acids in the correct pattern. A small amount of milk, cheese, meat, poultry, fish or eggs will also balance the protein value when eaten with beans or peas.

Different cultures combine foods…

Some of these nutritious food combinations are basics in many cultures. For example: Mexicans eat corn and wheat tortillas with refried beans, and minestrone made with sausage and beans is an Italian tradition. In the United States, beans and rice, baked beans and brown bread, or beans and franks provide the right combination of amino acids for growth and for building and repairing body tissues.

For more information on the legumes as a protein alternative, contact your local county Extension office.