Legumes and Nuts

Legumes include simple everyday foods such as peas and baked beans. They are great for diets geared towards weight loss because of their high fiber content.

They are also high in protein. Legumes contain alot of nutritional value and are very cheap to buy at the supermarket, which makes them ideal for those who want to lose weight on a budget.

These properties make them healthy choices to be included in a well-rounded diet. Combined with fat burning exercise, consuming these types of foods regularly, will mean that you are making it easier for your body to get the nutrients it needs, burn fat and lose weight.

Maintaining healthy long-term habits is the key to permanent weight loss.

Eating fat burning compatible foods such as legumes will mean that you're giving your body foods that have a high water and high fiber content. These two factors give the food a heightened chance of being a food with low energy density.

Also on this page we've included data for nuts which while high in saturated fat, are also high in protein. As you can see below 100g of Walnuts contains over 9 g of Omega 3's fatty acids.

Legumes GI Processg Sat. Fat (% DV) Fiber Water Prot-
ein. (% DV)
Lino-
lenic Acid (g)
100g Canned Kidney Beans 23 Canned 1% 3.5% 77.95% 10% 0.105
100 g Lima Beans 32 Frozen 0% 5.5% 72.05% 15% 0.047
100g Pinto beans 29 Frozen 0% 8.6% 58.01% 20% 0.177
100g Peas 22 Cooked Fresh 0% 5.5% 79.52% 7% 0.024
100g Baked Beans 40 Canned 1% 5% 72.65% 10% 0.088
100g Lentils 28 Fresh Packaged 0% 7.9% 69.64% 18% 0.096


Nut GI Processg Sat. Fat (% DV) Fiber Water Prot-
ein (% DV)
Omega
3 fats (g)
100g Walnuts - Dried unsalted 31% 6.7% 4.07% 30% 9.081
100 g Peanuts 13 Dry Roasted Unsalted 34% 8% 1.55% 47% 0.003
100g Cashew Nuts 22 Dry Roasted Unsalted 46% 3% 1.7% 31% .161
100g Almonds - Dry Roasted Unsalted 20% 11.8% 2.6% 44% 0
100g European Chestnuts - Dried Peeled 1% 0% 9% 3% 0.165
100g Hazelnuts - Dry Roasted Unsalted 23% 9.4% - 30% -
100g Macademia Nuts - Fresh Unsalted 60% 8.6% - 16% -
100g Pine Nuts - Dried Unsalted 24% 3.7% 6.69% 27% 0.654
100g Pecan Nuts - Dry Roasted Unsalted 31% 9.4% 1.12% 19% 0.994

Figures are averages only. Data obtained from NutritionData, the Nutribase database and the Glycemic Index database. A dash indicates that no data was available at the time for that particular attribute. Figures for saturated fat and protein content indicates the % of the daily value for that property. Percentages of fiber and water content indicate the actual percentage of fiber or water content within the food.

A foods prescence (or absence) in the above table does not mean that they are (are not) fat burning. The above foods are examples of those foods that could be eaten within a well-rounded diet. No responsibility is accepted for any unfavourable event arising from eating foods listed in the above table. Please use this information responsibly. The information is intended for educational purposes only and not as a replacement for consultation with a medical health practitioner, dietitian or nutritionist. Please consult a dietitian before instigating dietary changes.

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