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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