There are countless legumes today, but it is also true that not all of them are consumed in all parts of the world. This is why we have set out to review the most common and most consumed ones and provide information about them, such as nutritional values, the benefits of eating legumes and adverse effects.
We are used to cooking lentils, beans, chickpeas, etc. but it is that each type of legume belongs to a specific group and that is what we are going to discover today. Besides, we will also know what benefits eating this food group has, as well as its contraindications, since they are not suitable foods for everyone.
Types
We are going to review the main types of the most consumed legumes today. They are different types of lentils, chickpeas, beans, etc. We are going to learn many things today, to give the importance that legumes deserve.
Chickpeas
Chickpeas can be eaten cooked and germinated, but never raw, as they are very indigestible and cannot be chewed. Let’s see the different kinds of chickpeas that are on the market:
- White chickpea: they are white and large. Its cultivation is carried out in areas of Extremadura and Andalusia.
- Castilian chickpea: beige and smaller than the previous one. It is a well-known type of chickpea and even has a designation of origin, since it is produced in a town in Zamora called Fuentesaúco.
- Pedrosillano chickpea: it is grown in a town in Salamanca called Pedrosillo el Ralo. A chickpea with smooth texture and beige color. Its cooking time is longer, but its characteristic and mild flavor make it the favorite of many when it comes to making stews.
Lentils
Lentils are one of the most consumed legumes in the world, and the same goes for chickpeas, which can be eaten cooked and germinated, but never raw. These are the types of lentils there are:
- Castilian lentils: they are brown in color and it is the most common variety in Spain. They are larger than the rest and are highly resistant to high temperatures, which is why they are the best for making stews.
- Green lentil: greenish in color and small in size. They are of French origin, but are also grown in Asturias.
- Red lentils: they are reddish in color, promote good digestion and are very typical in Asian cuisine. They are normally used for purees and creams.
- Pardina lentil: it is earthy brown in color with green tones and is grown in Castilla y León. It is fast cooking and is suitable for all kinds of meals and stews.
bean
Beans are also differentiated into several types, according to their colors, since there are not only white or black. In the case of beans, it is the same, only cooked and never raw.
- White beans: they are large in size, soft in texture and absorb water very well. They are very versatile for all kinds of recipes and stews. They are grown in León and Ávila.
- Pinto beans: they are medium-sized and with pink veins. They have a soft texture and are grown in the north of the Peninsula.
- Black beans: they are small in size, have a hard texture and are very common in Mexican cuisine.
- Red bean: small in size, intense red color and characteristic aroma.
Soy
It is a food rich in protein, hence the fame that soy currently has. It is a legume that helps reduce cholesterol and helps calm some symptoms of menopause. It also fights osteoporosis and thanks to its fiber, regulates intestinal transit.
Soybeans are very healthy and today can be consumed in different ways in milk, flour, tofu, tempeh, soy sauce, bean sprouts, etc. A versatile food with which others are achieved that marry perfectly with hundreds of recipes.
Green peas
Peas are a legume, even though we think of them as a vegetable. Peas are perfect for all ages and combine very well with other foods such as meat, fish, vegetables, creams and purees, pea hummus, rice, sautéed and scrambled, etc.
Peas are a source of essential vitamins and minerals that we need in our daily lives, so experts recommend eating this legume at least 2 times a week.
Nutritional values
The nutritional values of the main legumes are as follows:
- Chickpeas: 138 calories per 100 grams, 23 grams of carbohydrates, 6 grams of fiber, 4 mg of sugar and 7 grams of protein.
- Lentils: 350 calories per 100 grams, 64 grams of carbohydrates, 10 grams of fiber, 2 mg of sugar and 25 grams of protein.
- Beans: 330 calories per 100 grams, 63 grams of carbohydrates, 25 grams of fiber, no sugar, and 20 grams of protein.
- Peas: 350 calories per 100 grams, 64 grams of carbohydrates, 26 grams of fiber, 8 mg of sugar and 24 grams of protein.
Main benefits
Consuming legumes almost daily is one of the best decisions we can make with our diet. The main benefits they give us are their high fiber content, as we have seen in the previous section. This fiber not only serves to cleanse the body, but also to regulate blood sugar levels and to regulate intestinal transit.
They are foods very rich in protein, so they are added to athletes’ diets and combined with each other, given how versatile they are. We can create varied salads, creams, stews, purees, etc.
Legumes are a very important source of iron for everyday life, both for adults and children. A very important mineral for the body as it is responsible for transporting oxygen throughout the body.
Adverse effects
Some adverse effects of eating legumes daily are diarrhea due to excess fiber, loss of minerals due to the same consequence, nausea and abdominal distention, also derived from fiber.
Gases are the most direct consequences, and if we are already prone to having gases, it is not a good idea to encourage the appearance with the consumption of legumes. If we have any damage to the stomach or intestines, only a doctor who knows our case could recommend or discourage the consumption of some types of legumes.
