Many times we have sat at the table to taste a delicious dish of lentils, chickpeas or beans, without knowing for sure what are the benefits of eating legumes for our health. Therefore, so that you have a clearer idea on the subject, in this Healthy Sport article we will talk about legumes , an inexpensive, nutritious and easy to prepare food , and all the benefits they bring to our body.
Legumes nutrition information
The main characteristic of legumes , whatever type they are, is their high protein and mineral content , as well as their low fat and cholesterol content. They are also an important source of fiber , so their regular intake as part of a balanced diet favors good intestinal transit.
On the other hand, the World Association for Agricultural Research (CGIAR) explains that legumes provide amino acids that are not abundant in other foods such as cereals, and due to their high percentage of iron and zinc, they are especially beneficial for women and children. at risk of anemia.
In addition, as the United Nations Food and Agriculture Organization (FAO) points out, as legumes do not contain gluten, they are the ideal food for intolerant and celiac patients to receive a significant amount of iron, potassium, zinc, acid folic and magnesium, among other minerals. In this way, and thanks to its versatility, it is possible to make gluten-free pastries and pasta from legume-based flours such as chickpea flour.
Types of legumes
The variety of legumes in the world is extremely wide , covering around 13,000 different types that can be divided into two general categories:
Green legumes
Green (or fresh) legumes include all types of edible pods, as well as peas, green beans, fresh beans, or edamame.
Dried vegetables
Dried (or ripe) legumes are harvested from the pod in its fully developed, dry form . White and pinto beans, lentils, chickpeas or azukis are dried legumes . All legumes provide protein, fiber, B vitamins, iron, zinc, magnesium, and potassium, but dried legumes tend to be particularly rich nutritional sources.
Benefits of eating legumes
The Spanish Heart Foundation released a study published in the American Journal of Clinical Nutrition , in which it indicates that 4 weekly servings of 100 grams of legumes reduce the risk of suffering from ischemic heart disease (heart attack or angina pectoris) by 14% . For its part, the Chilean Society of Cardiology and Cardiovascular Surgery emphasizes that there are no food substitutes that can supplement the benefits of eating legumes, so it recommends consuming 130 grams three times a week to maintain a balanced diet.
Lower cholesterol
Legumes are an ideal substitute for meat because the vitamin and mineral profiles of both are comparable. While meat is a source of cholesterol and saturated fat, legumes are a cholesterol-free food that contains virtually no saturated fat. Opting for legumes over meat two to three times a week promotes healthy cholesterol levels and helps protect against heart disease .
Prevent constipation
Legumes provide almost 8 grams of fiber per serving, which is equivalent to 31% of the Recommended Daily Allowance. Most legumes contain significant amounts of both insoluble and soluble fiber. Therefore, one of the benefits of eating legumes several times a week is that they promote intestinal transit and prevent constipation, as well as helping to keep blood sugar levels under control.
They help you lose weight One of the benefits of eating legumes that are least taken into account is that being an excellent source of complex carbohydrates, proteins and fiber, they are a highly satiating food and can become a great ally in diets to lose weight . By consuming a relatively low amount of calories, legumes provide you with a feeling of fullness and make you feel fuller for longer, which prevents you from snacking between meals and gaining pounds.
