Ask the Diva: What’s a Good Legume Portion Size?
What portion size does Nutrition Diva recommend when eating legumes? Find out here!
Monica Reinagel, MS, LD/N, CNS
Q. I am a vegetarian and I eat a lot of legumes in order to get enough protein. I am wondering what portion size you would recommend? I’ve heard you say that we should eat grains in portions the size of a fist, or a tennis ball. But what about lentils or black beans? Can I eat as much as I want or should I watch the carbs in legumes as well?
Answer. This is a great question! Vegetarians often rely on beans as a source of protein. A cup of black beans has twice as much protein as a cup of whole wheat pasta, for example. But beans are also quite high in carbohydrates—their effect on blood sugar is similar to that of whole grains.
For that reason, I wouldn’t put beans in the “all you can eat” category. A cup of beans per meal would be a reasonable serving size. But if beans are a mainstay of your diet, it’s even more important to watch the portion size on grains, seeing as both are concentrated sources of carbs and calories.
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About the Author
Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes’ most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation’s leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.