Legumes are one of the healthiest foods because they have a large amount of vitamins, minerals, phytonutrients with high health benefits, which we will discuss later, fiber, etc.
Various diets still promote a higher intake of plant-based foods such as legumes for its associated health benefits.
Many people are surprised to learn How nutritious are legumes? They provide fiber, protein, carbohydrates, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorus. Legumes are naturally low in fat, virtually free of saturated fat, and because they are plant foods, they are also cholesterol free. A serving of legumes provides about 115 calories, 20 g of carbohydrates, 7 to 9 g of fiber, 8 g of protein, and 1 g of fat. Legumes also have a low glycemic indexusually between 10 and 40.
Legumes are an integral part of many healthy eating patterns, including the Mediterranean style of eating, the DASH eating plan, vegetarian and vegan diets. In addition to being a highly nutritious food, evidence shows that legumes can play an important role in the prevention and management of a series of health conditions.
Benefits of consuming legumes
Type 2 diabetes
A diet rich in plant-based foods, including legumes and reducing refined grains, has been shown to reduce the risk of developing type 2 diabetes and, for those with diabetes, improve both blood glucose and lipids.
There are also studies that have shown the positive effects of legumes on reducing levels of glycosylated hemoglobin (the way to look at the average glucose over the last three months) and blood glucose.
hyperlipidemia
Regular consumption of legumes can help lower total and LDL cholesterol levels. A meta-analysis of 10 randomized controlled trials in which legumes were consumed for a minimum of 3 weeks revealed that eating legumes has a cholesterol-lowering effect.
The researchers observed improvements in the group consuming legumes in LDL cholesterol and triglycerides, as well as in fasting blood glucose and insulin levels.
Hypertension
Legumes are rich in potassium, magnesium, and fiber, all nutrients that have a positive impact on blood pressure control. A systematic review found that those who ate just under 1 serving of legumes per day for 10 weeks, both systolic and mean blood pressure were significantly reduced.
weight management
A diet that regularly includes legumes can help control weight. The fiber, protein, and slow-digesting carbohydrates found in legumes can help increase satiety, making the amount of food eaten significantly smaller over time.
This is the legume that has the most protein
There are many foods that have a large amount of protein and, among those foods, vegetables are found. It is not necessary to use foods of animal origin to reach our daily amounts as some think.
In the general population with 1-1.2 grams of protein per kilogram of body weight would be more than enough, while in the case of strength and speed athletes such as powerlifters, bodybuilders, throwers or sprinters, the recommended figure oscillates around 2 grams of protein per kilogram of weight.
The bronze medal would go to the peanut with 26 grams of protein per 100 grams. Many people believe that the peanut is a nut, but it is really a legume (oil-oil), just like the one that supports the silver medal, the soybean, with 35.9 grams of protein per 100 grams. Actually textured soy would not count because it is processed, so it would not count as a natural legume. Finally, the gold medal goes to lupins, with an amount of 36.2 grams of protein per 100 grams.
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