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Legumes and Nuts

Aren't they wonderful !

Legumes 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. As a side note, you can find a guide on fat burning exercise in Melt The Fat.

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.

LegumesGIProcessingSaturated Fat (% DV)FiberWaterProtein (% DV)Linolenic Acid (g)
100g Canned Kidney Beans23Canned1%3.5%77.95%10%0.105
100 g Lima Beans32Frozen0%5.5%72.05%15%0.047
100g Pinto beans29Frozen0%8.6%58.01%20%0.177
100g Peas22Cooked Fresh0%5.5%79.52%7%0.024
100g Baked Beans40Canned1%5%72.65%10%0.088
100g Lentils28Fresh Packaged0%7.9%69.64%18%0.096



NutGIProcessingSaturated Fat (% DV)FiberWaterProtein (% DV)Omega 3 fats (g)
100g Walnuts-Dried unsalted31%6.7%4.07%30%9.081
100 g Peanuts13Dry Roasted Unsalted34%8%1.55%47%0.003
100g Cashew Nuts22Dry Roasted Unsalted46%3%1.7%31%.161
100g Almonds-Dry Roasted Unsalted20%11.8%2.6%44%0
100g European Chestnuts-Dried Peeled1%0%9%3%0.165
100g Hazelnuts-Dry Roasted Unsalted23%9.4%-30%-
100g Macademia Nuts-Fresh Unsalted60%8.6%-16%-
100g Pine Nuts-Dried Unsalted24%3.7%6.69%27%0.654
100g Pecan Nuts-Dry Roasted Unsalted31%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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