beef, respectively (assuming standard 3-ounce servings).
Because of these low water needs, legumes can be a critical
protein source for people living in dry or hot parts of the
world.
Generally speaking, whether canned or dry, legumes are
extremely affordable.
Because they’re central to so many global cuisines, a huge
variety of flavorful dishes is waiting to be discovered. And
of those cuisines, many are from parts of the world whose
populations tend to live the longest, from the Mediterranean
(chickpeas and white beans) to Japan (tofu and miso).
Coincidence? I think not.
So, when you compare the worldwide population benefits
to the hype from the Whole 30 crowd or others banishing
legumes from their lips, it’s clear that for the majority of eat-
ers, the upsides far outweigh the downsides. Despite much talk
about inflammation and anti-inflammatory diets, research
does not support claims that legumes (or whole grains or
nightshade vegetables, like eggplant and peppers, for that
matter) increase inflammation. Plus, although many people
avoid legumes because their bodies aren’t used to that much
fiber, experts say that your stomach adjusts after just a few
weeks of incorporating them into your diet.
IMPORTANT EXCEPTION: Peanut allergies can be lethal. And aller-
gies have been on the rise, especially among children. When
hosting a party or bringing a dish to a potluck, keep in mind
that what can be a nutritious, delicious food for most people
can be life-threatening for the roughly 1 percent of Americans
who are allergic.
28 how to be a Conscious Eater