Foods, their selection and preparation

dominate, and they yield an alkaline ash. Legumes and nuts are good sources of the B vitamins. They are poor sources of vitamins A and C. Sprouted legumes, like sprouted cereals, are good sources of vitamin C. Bean sprouts form an important source of this vitamin in the Chinese diet. The energy value of the legumes, as prepared for serving, is comparable to that of other protein foods. Nuts are high in calories, because of their high fat content. With the exception of chestnuts, the shelled nuts furnish approximately 3000 calories per pound. Table L gives the composition of the legumes and nuts as purchased. Bean Sprouts Are a Good Source of Vitamin C • Use uncooked in salads or lightly cooked as a vegetable, or in soups or stews DIGESTIBILITY Legumes and nuts are neither as easily digested nor as completely absorbed as meat, fish, and eggs. In some forms, this is due to the presence of carbohydrates in the form of pentosans, which human beings do not digest. With some persons there is gas formation during the digestion of legumes. In general, however, legumes are digested with no discomfort if prepared so as to soften or remove the skin. Nuts are rich in fat and compact in form. Although the high fat content may slow down digestion, when properly masticated nuts should cause no digestive difficulty and should be fairly well absorbed. The starch in chestnuts may cause discomfort if raw chestnuts are consumed in large amounts. For this reason chestnuts are often roasted or boiled. Boiling improves the digestibility at a sacrifice of texture. ECONOMY AND USE IN THE DIET Legumes and nuts have quite different uses in the diet. Legumes are cheaper, more stable, and more generally used than nuts. Nuts are looked upon as a food accessory rather than a basic component of the diet. When available in quantity they can supply fat and protein in many palatable dishes. Legumes. The legumes rank with cereals as inexpensive sources of nutrients. They are grown in large quantities in various parts of the world and are easily shipped and stored, and so are cheap sources of protein, energy, minerals, and the B vitamins. For this reason legumes are useful in low-cost diets. They are especially effective when used with meat, eggs, and milk products containing high-quality protein. As a source of energy, they are comparable to cereals. Soybeans are specially useful as a source of efficient protein. The Chinese, with their deficient supplies of animal protein, look to these beans as an important source of protein in their diets. They do not, however, use them as beans. The beans are ground and the protein is dissolved in hot water and with the fat is separated from the less easily digested portions of the bean by straining while hot. This milky liquid looks like milk and is called "soybean milk.” It may be used in the form of the milk, but more frequently the proteins are separated in the same way as the curd of milk, for use fresh or as a cured soy cheese. The United States Department of Agri¬ culture gives the following directions for the preparation of soybean milk and curd.1