Legumes are in some of our favorite foods. However, this great source of protein can sometimes be overshadowed by other foods (like meat) despite the wide variety of benefits they provide.
Gastroenterologists tend to recommend legumes for most people for the benefits they offer to your digestive system and to your entire body.
Why are legumes good for you?
They are a source of high quality protein
For people who are vegans or who choose to limit their meat consumption, beans are an excellent protein alternative to meat. Protein is made up of chains of amino acids that are linked together. Legumes contain large amounts of amino acids, making them excellent sources of protein.
However, they do not include the less desirable aspects that you may find in, for example, cuts of meat, such as saturated fats that increase blood cholesterol. They are considered a good source of protein because they can provide 30 to 60 percent of the recommended daily amount of protein . They are a kind of superfood because they contain protein and minerals and lack saturated fat.
They also contain some Omega-3 fatty acids, in addition to folic acid, iron, magnesium, and zinc. Fatty acids nourish the gut microbiome. They provide food for the cells of the intestinal lining, strengthening your ability to prevent harmful toxins and bacteria from entering our bloodstream. They also improve our intestinal immunity.
They are full of fiber
One of the biggest advantages is that they are a protein source that comes with healthy fiber. They are an excellent source of fiber, which regulates bowel movements, blood sugar, and cholesterol. This reduces the risk of fatty liver disease and the adverse effects of increased blood sugar in the gastrointestinal tract, such as gastroparesis, a disorder that slows or stops the movement of food from the stomach to the small intestine, and constipation.
As part of a high-fiber diet, legumes may also play a role in reducing the risk of diverticulosis (when bulging bags develop in the digestive tract) and improving symptoms in people with irritable bowel syndrome (IBS).
Plus, it helps you take in more soluble fiber, which can help lower total blood cholesterol levels by lowering “bad” LDL cholesterol. High fiber foods are also linked to lowering blood pressure and inflammation.
They can help you lose weight
Adding legumes to your diet can also help you maintain or achieve a healthy weight. High fiber foods are often less calorie dense than other foods, so you end up eating fewer calories for the same volume of food.
Plus, they are lower in calories than most other protein sources like red meat and chicken. They are a great addition to a diet for anyone looking to lose weight while nurturing their body. The high amounts of fiber in beans can help keep people full for longer periods of time, without the desire to snack between meals.
Raising fiber intake by just 4 grams per day is associated with an extra 1.75 kg of weight loss over six months in people on different diets, according to an October 2019 study in The Journal of Nutrition. By helping keep your digestive system healthy, legumes can also support healthy gut bacteria, which could affect your weight.
They are rich in antioxidants
Legumes are rich in folic acid and antioxidants that are linked to lower risks of certain cancers, including colorectal cancer, the third most common cancer in men and women.
Antioxidants are important because they can prevent or delay some types of cell damage. They are best obtained from a healthy diet rich in plant-based foods, which are excellent sources of antioxidants. FYI, science has not shown that antioxidant supplements are helpful in preventing disease.
When you exercise, digest food, smoke, or are exposed to sunlight or air pollution, your body forms unstable molecules called free radicals, which can cause oxidative stress, a process that leads to cell damage.
Oxidative stress is believed to play a role in various diseases, including cancer, diabetes, heart disease, Alzheimer’s disease, Parkinson’s disease, and age-related macular degeneration and cataracts. Laboratory experiments have shown that antioxidant molecules can counteract oxidative stress.
Tips to avoid gas
Soak them
Legumes contain complex sugars called oligosaccharides and our bodies do not have the enzymes to digest them. You can help break down sugars by soaking them before cooking and using long, slow cook times. Sugars that reach the colon undigested are fermented by intestinal bacteria. This is what leads to the famous soda.
Try a supplement
Certain supplements can also help control the uncomfortable side effects of gas. These supplements have an enzyme called alpha-galactosidase , which breaks down oligosaccharides before they reach your gut bacteria, so gas production never occurs.
Choose a different kind of legume
Stomach bacteria also produce gas as a by-product when they digest a lot of fiber, which can cause flatulence. The legumes you choose and the way you eat them can really make a difference.
Some are known to cause less gas than others – lentils and black-eyed peas have less fiber and carbohydrates than chickpeas and navy beans.
