Legumes have historically occupied a prominent place in our diet and should continue to do so. In fact, their importance is such that they have even deserved their own day: every February 10th, World Pulses Day is celebrated. But what makes these foods so essentialIn this article we delve into its relevance, nutritional value, health benefits and how to creatively and appropriately incorporate them into our weekly diet.
What are legumes?
Legumes are the edible seeds of leguminous plants, which are harvested exclusively for consumption. This includes varieties such as known as chickpeas, lentils, peas, beans and soybeans, but also others such as lupine and carob, which are less common. According to the Food and Agriculture Organization of the United Nations (FAO), these seeds are not only nutritious, but its cultivation is sustainable and environmentally friendly.
Nutritional benefits of legumes
From a nutritional point of view, legumes are a real jewel food. These are some of its most notable properties:
- Vegetable proteins: Legumes contain twice as much protein as cereals such as wheat, making them an excellent alternative for those following diets based on Facilities or want to reduce their consumption of animal proteins.
- Dietary fiber: Its high content in fiber Not only does it improve digestion, it also helps keep blood sugar levels stable and reduce bad cholesterol.
- Iron and other micronutrients: Lentils, chickpeas and beans are especially rich in iron. When consumed together with foods rich in vitamin C, such as tomatoes or citrus fruits, absorption of this mineral is facilitated.
- Vitamins and minerals: They are rich in Vitamins from group B, folic acid, potassium, calcium and magnesium.
- Low in fat: Being a naturally low-carb food, fatLegumes are ideal for those looking to control their weight or reduce their intake of saturated fats.
Benefits of including legumes in our diet
Frequent consumption of legumes provides multiple expected benefits to health:
- Cardiovascular health: Legumes reduce the risk of suffering from enfermedades of the heart thanks to its content of soluble fiber, antioxidants and healthy fats.
- Prevention of type 2 diabetes: Complex carbohydrates and the fiber they contain help to regular blood sugar levels.
- Weight control: They are satiating foods that help avoid excesses in the diet thanks to its combination of proteins and fiber.
How many servings of legumes should we consume?
Health and nutrition specialists, such as the OMS and AESAN, recommend consuming between 3 and 4 servings of legumes per week. In practical terms, one serving is equivalent to about 60-80 grams of raw legumes or 150-200 grams if they are cooked. People who follow vegan or vegetarian diets can increase their daily consumption to meet their needs. needs protein.
How to incorporate legumes into our diet
Legumes don't have to be limited to traditional ones. stews winter. Here are some fresh and original ideas:
- Spoon dishes: Stews and casseroles with beans, chickpeas or lentils are classic, but you can innovate by adding spices such as curry or ingredients such as coconut milk.
- Cold salads: Mix cooked lentils with spinach, feta cheese, cherry tomatoes and a honey mustard vinaigrette.
- Patés and hummus: Combine chickpeas, beans or lentils with tahini, garlic, lemon and a touch of olive oil to prepare delicious spreads.
- Healthy Snacks: Toast chickpeas with a little paprika and salt for a snack crunchy and nutritious.
- Veggie Burgers: Blend lentils with oats, spices and a little breadcrumbs to make burgers Vegetarian.
Tricks to improve the digestion of legumes
For many people, eating legumes is associated with digestive problems such as gas. However, there are tricks to minimize these effects:
- Soaking: Soak legumes in water for at least 12 hours before cooking. This reduces the risk of antinutrients and facilitates digestion.
- Spices: Adding cumin, fennel or bay leaves during cooking helps prevent gases.
- Proper cooking: Cook the legumes over low heat and make sure they are well cooked.
- Gradual increase: If you are not used to eating legumes, increase the amount in your diet gradually.
Incorporating legumes regularly into our diet not only helps keep us healthy, but also supports sustainable agricultural practices. versatility In the kitchen, they become a true superfood that can be adapted to all cultures and lifestyles. Reclaiming their prominence is a wise decision both for our health and for the well-being of the planet.