Legumes and Nuts
Legumes contain starch, protein, fiber, vitamins, minerals, and phytochemicals. Nuts contain protein, fat, fiber, vitamins, minerals, and phytochemicals. Please see the bread, rice, and cereal group for details on the specific nutrient functions. The difference between the legume and nut group and the bread, rice, and cereal group is the amount of protein, fat, fiber, vitamins, and minerals each provides.
Proteins in foods and in your body cells are made up of twenty different amino acids. At least nine amino acids are considered essential because your body cannot manufacture them; they must be supplied by the food you eat. Other amino acids are nonessential because your body can make them if you consume enough essential amino acids and calories throughout the day.
Complete versus Incomplete Protein
For the most part, the protein content of the legume and nut group is considered an incomplete protein; most do not contain all of the necessary building blocks (or amino acids) to allow your body to use them as a whole protein. However, your body can make its own complete proteins if you eat a variety of plant foods (legumes, nuts, seeds, grains, vegetables, and fruits) and enough calories throughout the day. Whatever amino acid one food lacks can be supplied by other foods you eat during the day, or by combining foods (e.g., rice and beans). So even though beans are an incomplete protein source, when combined with rice, for example, a complete protein source is created. Overall, the Mediterranean diet includes adequate amounts of complete protein in the diet from sources such as nuts, dairy, fish, eggs, and poultry.
Fat and Fiber
Legumes (with the exception of peanuts) provide you with a negligible amount of fat. Nuts contain a considerable amount of fat, almost all in the healthy form of unsaturated fat. Due to the high fat content of these foods it is important to consume them daily in small amounts, generally 1 ounce.
Legumes (with the exception of peanuts) contain both types of fiber, soluble and insoluble, making them an excellent choice in attaining the recommended 20 to 35 grams of fiber per day. Although all nuts are not good sources of fiber, almonds, chestnuts, and pistachios are nuts that boost an individual's daily fiber intake.
Vitamins, Minerals, and Phytochemicals
Legumes contain the vitamins thiamin (B1), niacin (B3), pyridoxine (B6), and folic acid. Nuts contain thiamin (B1), vitamin D, and vitamin E. Nuts are an excellent source of antioxidants.
The minerals present in legumes are nonheme iron, magnesium, phosphorus, potassium, and zinc. The minerals present in nuts are copper, magnesium, phosphorus, and zinc.
The phytochemicals found in the legume group are flavonoids, phytic acid, and saponins. Nuts contain the phytochemicals carotonoids, flavonoids, indoles, and phenolic acid.
The list of macronutrients, vitamins, and minerals given in this chapter is meant to be an overview. These are by no means complete lists.
The presence of this food group, as its own individual food group, is a departure from the USDA Food Guide Pyramid. The traditional USDA Food Guide Pyramid pairs nuts and legumes with the meat group. After evaluating the nutritional information of the legume and nut group it is easy to see why this group has been given its own, rightful spot in the Mediterranean Food Guide Pyramid.
