Is it Normal to Crave Beans and Lentils During Pregnancy? A Guide to Antenatal Nutrition

Pregnancy is a time of immense change, both physically and emotionally. One of the most common experiences expectant mothers face is the onset of unusual food cravings. These cravings can vary greatly, from salty snacks to sweet treats, and even, in some cases, specific plant-based foods such as beans and lentils. But is it normal to crave these foods, and what does it signify about your antenatal care and nutrition? In this article, we will explore the science behind food cravings during pregnancy, specifically focusing on why beans and lentils might be on your cravings list. We will also discuss their nutritional benefits and how they can fit into a balanced antenatal nutrition plan.

The Science of Pregnancy Cravings

Pregnancy cravings are a well-known phenomenon, but their exact cause remains somewhat of a mystery. Experts suggest that these cravings might be linked to hormonal changes, nutritional needs, and even emotional responses to pregnancy. In many cases, food cravings can be a reflection of the body’s attempt to get the nutrients it requires to support both the mother and the growing baby.

Hormonal Changes and Food Cravings

During pregnancy, your body undergoes significant hormonal changes, particularly an increase in the hormones estrogen and progesterone. These hormonal fluctuations can affect your sense of taste and smell, which in turn might trigger cravings for certain types of foods. Additionally, pregnancy hormones can also influence your appetite and your body’s sensitivity to hunger, making you more likely to seek out specific foods. In the case of beans and lentils, cravings for these legumes could be linked to their rich nutrient content. Beans and lentils are high in fibre, protein, iron, and folate—essential nutrients for a healthy pregnancy. This might indicate that your body is trying to replenish or balance certain nutrients that it needs to support the growing fetus.

Nutritional Deficiencies

Food cravings may also be a signal that your body is lacking in specific nutrients. In the case of beans and lentils, they are rich sources of several nutrients that are crucial during pregnancy, such as:

• Protein: Both beans and lentils are excellent sources of plant-based protein, which is essential for the growth and development of the baby’s tissues.
• Iron: Pregnancy increases the body’s need for iron to support the increased blood volume and to help prevent anaemia. Beans and lentils are good sources of non-heme iron, the plant-based form of iron.
• Folate: Folate is a critical nutrient for the prevention of neural tube defects and is vital during the early stages of pregnancy. Beans and lentils are both excellent sources of folate, which is why your body may crave them.
• Fibre: Beans and lentils are high in dietary fibre, which helps maintain digestive health and can alleviate common pregnancy issues like constipation. If you are craving beans and lentils, your body might be signalling that it needs more of these vital nutrients. Ensuring that you are meeting your antenatal care nutrition needs is key to supporting both your health and the health of your baby.

Craving Beans and Lentils: Nutritional Benefits for Pregnancy

Beans and lentils are more than just a source of comfort when you’re pregnant—they are highly nutritious foods that can benefit your overall antenatal nutrition.

Protein for Fetal Growth

Protein is one of the most important nutrients during pregnancy. It supports the growth of your baby’s organs, tissues, and muscles, and also helps maintain your muscle mass and strength. Beans and lentils are excellent sources of plant-based protein, which can be particularly beneficial for vegetarians and vegans during pregnancy. Protein from plant-based sources also comes with other nutrients such as fibre and antioxidants, making it a highly nutritious choice for expectant mothers. The protein found in beans and lentils can complement the protein from animal sources and help you meet your daily protein requirements.

Iron for Preventing Anaemia

Iron is a crucial nutrient for pregnant women, especially since your body requires more iron during pregnancy to support the increased blood volume and supply oxygen to your growing baby. Iron deficiency during pregnancy can lead to anaemia, which can cause fatigue, weakness, and complications such as preterm delivery or low birth weight. Beans and lentils contain non-heme iron, which is the form of iron found in plant-based foods. While non-heme iron is less readily absorbed by the body compared to heme iron (found in animal products), you can improve its absorption by consuming foods rich in vitamin C, such as citrus fruits or bell peppers, alongside beans and lentils.

Folate for Fetal Development

Folate, also known as vitamin B9, is essential during pregnancy to support the development of the baby’s neural tube, which becomes the brain and spinal cord. Adequate folate intake during early pregnancy can help reduce the risk of neural tube defects. Beans and lentils are excellent sources of folate, and including them in your pregnancy diet can help ensure that you meet your daily folate needs. While prenatal vitamins are an important part of antenatal support, consuming foods like beans and lentils can provide additional folate for optimal fetal development.

Fibre for Digestive Health

Pregnancy hormones can slow down your digestive system, leading to common issues such as constipation and bloating. Fibre is essential for maintaining digestive health, and both beans and lentils are packed with dietary fibre. Fibre also helps to regulate blood sugar levels and maintain healthy cholesterol levels, which is beneficial for overall health during pregnancy. Beans and lentils can contribute to a balanced diet that supports antenatal care by ensuring healthy digestion and preventing issues like constipation.

How to Include Beans and Lentils in Your Pregnancy Diet

If you’re craving beans and lentils, there are plenty of ways to incorporate them into your meals. Here are some suggestions for including these legumes in your antenatal nutrition plan:

1. Soups and Stews: Beans and lentils are perfect for hearty soups and stews. You can create a rich, filling dish by combining them with vegetables, whole grains, and spices. This is an easy way to enjoy a nutrient-dense meal during pregnancy.
2. Salads: Add cooked beans or lentils to salads for an extra boost of protein and fibre. Pair them with leafy greens, avocado, and a citrus-based dressing for a refreshing and nutritious meal.
3. Curries and Dals: Beans and lentils are commonly used in curries and dals, which are rich in spices and flavours. These dishes are not only delicious but also packed with nutrients that support antenatal care.
4. Wraps and Sandwiches: You can mash beans or lentils and spread them onto whole grain wraps or bread. Add some vegetables and a healthy dressing for a quick and satisfying meal.
5. Veggie Burgers: For a vegetarian or vegan option, you can use beans and lentils to make your own veggie burgers. These can be easily customised with various seasonings and vegetables.

Tips for Dealing with Bean and Lentil Cravings

While it’s great to indulge in cravings, it’s important to ensure that your diet remains balanced and nutritious. Here are some tips for managing your bean and lentil cravings during pregnancy:

• Portion Control: While beans and lentils are nutritious, they can also cause bloating or gas for some people. Start with smaller portions and gradually increase as your body adjusts.
• Combine with Other Nutrient-Dense Foods: For optimal antenatal nutrition, pair beans and lentils with other healthy foods, such as whole grains, leafy greens, and healthy fats, to ensure you’re getting a well-rounded diet.
• Soak and Cook Properly: Beans and lentils can be hard to digest if not prepared properly. Make sure to soak beans overnight and cook them thoroughly to reduce their gas-producing properties. Craving beans and lentils during pregnancy can be completely normal and may even indicate that your body is seeking out the essential nutrients these foods provide. Beans and lentils are packed with protein, iron, folate, and fibre—vital nutrients for a healthy pregnancy. By including these legumes in your diet, you can support your antenatal care plan and ensure that you are nourishing both yourself and your baby. If you’re unsure about how to best manage your cravings or ensure that your diet is balanced, don’t hesitate to consult with a nutritionist or your healthcare provider during your antenatal appointments. They can offer personalised advice and antenatal support to help you maintain a healthy and balanced diet throughout your pregnancy.