Nuts, Beans, Soy, Seeds: Health and Sustainability

Chapter 17. Nuts, Beans, and a Shout-out to Soy

This chapter examines the nutritional composition of beans, peas, and lentils (legumes) as well as nuts, seeds, and pulses, noting their vitamins, minerals, and phytonutrients (like polyphenols) while explaining that most humans do not eat enough for optimal health and longevity. It describes the role of legumes in sustainable farming due to nitrogen fixation, which enriches soil and reduces the need for synthetic fertilizers, critical in regenerative agriculture. It reveals how legumes, nuts, and seeds impact weight, obesity, cardiovascular health, diabetes, cancer, longevity, and heart disease, particularly when part of a plant-based diet. It highlights soybeans and tofu, emphasizing their complete protein profile and phytoestrogens (isoflavones) while combating misinformation about their role in breast cancer and illustrating their beneficial role in longevity in the Blue Zones and traditional Japanese diets. Finally, it discusses why beans produce gas (and how to prevent it) and reviews the science on peanut allergies.