Legumes are a basic food in our diet. Although many people cut them out of their diets because they mistakenly believe they will make them fat, the benefits to our health are varied.
The legumes They are not usually fashionable, but they do represent one of the best components of our collection Mediterranean diet. «The generic name of legumes include dry seedsclean, healthy and separated from the pod, coming from plants of the family ‘Leguminosae‘. They are part of the traditional eating habits of the Mediterranean countries and have been the basis of countless recipes in our cuisine, which are of great cultural, but also nutritional value,” emphasizes the Spanish Nutrition Foundation (FEN).
This group includes foods such as chickpeas, beans, lentils, soybeans, broad beans or peas. Legumes have important health benefits and should therefore be a regular part of our diet..
Nutritionally, this group of foods stands out not only for its composition, but also for its low cost and ease of storage,” the entity adds. In an interview the dietician-nutritionist and creator of the movement real foodCarlos Ríos, regrets that the legumes don’t advertise as one superfoodSome diets reject or even demonize them, or they are believed to make you fat.
“The legumes can offer a high one healthy nutrition level at very low costs. (…) Moreover, the two biggest barriers to eating legumes are the belief that they have little taste and the lack of knowledge when it comes to preparing and combining them,” says Ríos.
The 3 best legumes are lentils, chickpeas and beans
In his opinion The 3 best legumes are lentils, chickpeas and beans. “These are the legumes par excellence of national production, very affordable, economical, nutritionally complete, versatile for making stews and combining them with other foods such as meat, fish or vegetables. These are products that can be made in large quantities and frozen for another day. “They are economical and very healthy,” he defends.
As for the lentils emphasizes that, as do others legumesare associated with a lower risk of several types of cancer, including colon, breast and prostate cancer. «The greatest contribution of lentil polyphenols with regard to others legumes may have greater chemopreventive potential. “They also appear to exhibit antimicrobial and antifungal properties and potentially interesting effects on the immune system,” he adds.
About the chickpeas indicates that they contain a high amount of protein (17-22%), a protein with little fat (6%), although high in comparison with other legumesand very rich in carbohydrates (50%), with a significant fiber content (4%). According to him, they are interesting source of micronutrients, such as thiamin, niacin, calcium, phosphorus, iron, magnesium and potassium. “He iron and calcium content What they contribute is especially interesting for vegetarian or vegan populations«he adds.
As for beans, the dietitian nutritionist emphasizes that these are probably the legumes with the greatest satiating capacity, and therefore one of the best to aid in fat loss. Among other benefits, it points out that a study has shown that they can increase the production of propionate, a short-chain fatty acid produced by intestinal bacteria and linked to several parameters of general and intestinal health.
The many benefits of legumes
Ríos thus sums up that one of the benefits for our health would be that they are nutritious, because they mainly contain complex carbohydrates. vegetable proteins and fibers. «In addition to these valuable nutrients They have a large handful of vitamins and mineralsand some antinutrients, which are not of concern as most of them disappear when cooking, and the rest are even healthy, such as phytic acid with its antioxidant power,” he adds.
Then he says yes healthybecause its consumption has been linked to a lower risk of cardiovascular disease, cancer, hypertension, obesity and dyslipidemia, among other pathologies. This is why legumes can be eaten regularly and weekly, as they are one of the food groups that protect our health, as warranted.
In turn, the promoter of the movement was ‘real food‘ mentions that they have been thrifty ever since a kilo package of lentilsenough to eat for several days, will cost you less than one and a half euros. «That is, each serving of legumes will cost you a few cents. It is true that ultra-processed foods are cheap, but certainly no more expensive than legumes.«he adds. Fourth, he claims that they are “versatile” because they can be eaten in the form of a stew, cream, hamburger, soup, hummus or even meatballs. In addition, he defends that you can always prepare a large amount in a pot and freeze portions for other days.
Legumes don’t make you fat
One of the main myths that the nutritionist wants to dispel is the belief that legumes make you fat.. «Not only do they not make you fat, but they are also a good tool for achieving fat loss goals.. When we talk about obesity, legumes seem to have interesting effects when it comes to preventing it, especially thanks to the feeling of satiety they give.
The combination of plant protein with fiber slows digestion, increasing digestive signals of satiety.. Recommendations to limit legume intake if you want to lose weight are not supported by any evidence. Furthermore, limiting their consumption may increase the consumption of ultra-processed foods,” he explains.
The low glycemic index is another the aspects that Ríos emphasizes about legumespointing out that although they contain mainly carbohydrates, they do not cause a large increase in blood glucose, thanks to the delay in digestion and the high amount of fiber. «Compared to other foods rich in carbohydrates, such as grains or tubers, legumes “They can be a good help for people with diabetes because they improve insulin sensitivity,” he adds.
They are also good for our health because, he argues, they improve the microbiota: «Several studies have shown that diets containing legumes help improve intestinal function and reduce the amount of harmful bacteria in the intestines. It is true that a small group of the population with digestive pathology or an intolerance to legumes may show symptoms of heaviness or excessive flatulence, but if this is the case, it is crucial to go to a healthcare provider who will assess our condition and determine the decisions expediently.”
Ultimately, dietitian nutritionist Carlos Ríos states that they are good for the environment because, In addition to improving public health, they also appear to improve environmental health. «The introduction of the legumes in agricultural rotations helps reduce the use of fertilizers. In addition, cultivation emits 5 to 7 times less greenhouse gases compared to other crops. Its production means less energy (fuel) use, fewer water resources and lower costs.«, he concludes.