Legumes: benefits of taking them daily in the vegetable diet

The legumes are essential ingredients of the Mediterranean diet and in the vegetable diet are essential to achieve a sufficient protein intake. In addition, its possibilities in the kitchen go far beyond the typical stew.

For FAO, the World Legumes Day, which is celebrated every February 10, is an occasion to raise public opinion about the nutritional benefits of regular consumption of legumes.

Legumes: a food for the future of the planet

They are not only nutritious foods, it is that they also contribute to making food systems more sustainable and thereby reduce hunger and combat climate change. The FAO summarizes its benefits:

Pulses fix nitrogen from the atmosphere and provide it to the soil, which increases your fertility.They have a wide genetic diversity that allows the development of more varieties resilient to climate change.Has a low water footprint compared to animal protein sources.

From a botanical point of view, legumes or legumes are plants that produce a pod with seeds inside. The most common in our environment are lentils, chickpeas and dried beans.

In addition, the consumption of soybean –the legume that reigns on the planet– like tofu or milk.

On the other hand, the peanut is a legume that we eat as a dry fruit, and the pea is too, although we eat it as a vegetable.

The health benefits of legumes

Legumes make up the food category with a more balanced nutritional profile: They provide both slow-absorbing carbohydrates (the most recommended) and proteins, as well as fiber and a little fat. And they are rich in micronutrients: minerals and vitamins of group B and antioxidant polyphenols.

Legumes are particularly rich in resistant starch and soluble fibers that feed gut bacteria beneficial.

These bacteria produce short-chain fatty acids (SCFAs), such as butyrate, which reduce the risk of colon cancer and have beneficial effects on immunity, the nervous system and metabolism.

In addition, fiber regulates the levels of sugar and cholesterol in the blood. In this way it prevents obesity, diabetes, hypertension, cholesterol and high triglycerides, arteriosclerosis and heart and brain attacks.

Simply put, legumes promote overall health. So much so, that its habitual consumption is one of the main coincidences between the dietary models that are related to greater longevity.

In fact, for every 20 g of pulses added to the daily consumption of pulses, the rate of mortality falls 7%, according to a study by the University of Leeds (United Kingdom).

They need to be soaked and cooked

The nutritional quality of legumes is hampered by certain compounds, such as phytates and lectins, but they are inactivated by soaking, sprouting, fermenting, and cooking.

People who are not used to legumes may feel bloated and generate gases during digestion. It is a temporary problem, but you can prevent it by consuming some legumes in the form of puree, starting to consume them in small quantities that you will increase and accompanying them with spices and digestive medicinal plants (here are other useful tips to prevent gas).

Nutritional properties of the main legumes

Lentils

For example, 200g of cooked lentils provide:

230 calories.18 grams of protein.16 grams of fiber.40 grams of slow absorption carbohydrates.37% of daily iron needs.90% of folic acid.17% of magnesium.16% of potassium. More than 10% of vitamins B1, B3, B5 and B6, as well as phosphorus, zinc, copper and manganese.

Lentils are one excellent source of protein and iron in the vegetarian diet. To better absorb the mineral, it is advisable to combine them on the menu with an ingredient rich in vitamin C, such as raw oranges or red peppers.

Chickpeas

One cup (164 g) of cooked chickpeas contains approximately:

269 ​​calories. 14.5 grams of protein. 12.5 grams of fiber. 26% of daily iron needs. 71% of folic acid. 29% of copper.

Chickpeas are particularly beneficial for lower blood sugar and increase insulin sensitivity compared to other carbohydrate-rich foods.

Consuming chickpeas regularly improves the cholesterol levels in the blood and favors the good state of the intestinal microbiota.

Peas

One cup (160 grams) of cooked peas contains approximately:

125 calories. 8.2 grams of protein. 8.8 grams of fiber. 24% of the daily needs for folic acid. 48% of vitamin K. 30% of vitamin B1.

Fresh peas provide proportionally less protein than other legumes, however, once dried and reduced to flour they become a concentrated source of amino acids which is consumed even by athletes.

dry beans

One cup (256 grams) of cooked dried beans contains approximately:

215 calories. 13.4 grams of protein. 13.6 grams of fiber. 23% of the daily needs for folic acid. 20% of vitamin B1. 17% of copper and iron.

There is a wide variety of beans (or beans) that differ in shape, size, and colors. The darker colors are usually richer in antioxidant polyphenols. In this sense, red beans and azukis stand out.

Soy

One cup (172 grams) of cooked soybeans contains approximately:

298 calories. 28.6 grams of protein. 10.3 grams of fiber. 49% of daily iron needs. 41% of vitamin K. 29% of vitamin B2.

Soy is the richest in protein and iron. It also contains isoflavones, antioxidant and phytoestrogenic compounds (gently imitate the action of female hormones in the body), which favor the regulation of the endocrine system, especially at menopause. That is why they help to combat the discomfort and imbalances that are associated with this stage of women’s lives.

The most common ways to consume soy are in milk or tofu form (fresh cheese made from milk). Other options are fermented soybeans (miso, tamari, etc) and textured soy protein preparations.

peanuts

Half a cup (73 grams) of peanuts contain approximately (47):

427 calories.17.3 grams of protein.5.9 grams of fiber.50% of the daily needs of vitamin B3.32% of magnesium.27% of folic acid.25% of vitamin E.The 22% of vitamin B1.

Peanuts are as healthy as any other legume, but should be eaten in moderate amounts due to their high fat content which, although they are mostly healthy monounsaturated, provide a large amount of calories.

How many servings of legumes do you have to eat?

In the traditional Mediterranean diet, a minimum of three servings is consumed. In the vegetable diet, since meat and fish are not present, a daily consumption of 2 to 3 servings of legumes to reach the amount of protein we need (0.8 g per kilogram of body weight).

By a serving of legumes we understand:

70 g (of chickpeas, lentils, beans) dry or 175 g cooked. 150 g of firm tofu. 70 g of peanuts. 150 g of fresh peas.