Are you looking for food that will satisfy your hunger, keep you full throughout the day and contribute to your health?
Legumes are an excellent source of quality protein, minerals, and fiber. These are some of the most nutritious foods. Among the benefits of legumes is the valuable contribution they make to a healthy diet.
Legumes are particularly rich in healthy fiber, such as resistant starch and soluble fiber. Both types pass undigested through the stomach and small intestine until they reach the colon, feeding the beneficial intestinal bacteria.
Eating legumes as part of a heart-healthy diet and lifestyle may also help improve the level of cholesterol (read more about the benefits of legumes for heart health).
Due to their protein and fiber content, legumes help you feel full – and thus can reduce food intake and lead to long-term weight loss. Because legumes are high in fiber and easy to digest, they can help you feel fuller – a benefit to gaining and maintaining a healthy weight.
Legumes should not only be soaked for a few hours before cooking but also germinated or even cooked. No recipe with legumes can be raw except by preparation by germination; otherwise – only vegan.
Legumes (like cereals, nuts, and other grains) contain phytic acid, which prevents the absorption of minerals in the body and can cause indigestion. To avoid phytic acid, you should either not eat the guilty grains or do so in such a way as to get rid of the unbearable substance.
So, you can hydrate, germinate and even boil legumes to make them suitable for consumption, especially if you like them very much and want to include them as often as possible in your diet.
Here are some of the best legumes, which it is good to include in the menu as often as possible so that you can fully enjoy their benefits.
1. Chickpeas
Also known as garbanzo beans, chickpeas are an excellent source of fiber and protein. Several scientific studies have shown that it can help lose weight and reduce the risk of heart disease and cancer, especially when replacing red meat in the diet.
2. Lentils
Although it is a healthy food, few people choose to eat it constantly. Most of the time, we don’t appreciate lentils’ nutritional qualities, but it is good to know that it has many beneficial properties and essential nutrients. Lentils contain B vitamins, magnesium, zinc, potassium, and iron. In addition, lentils contain 25% protein, a good alternative for periods when you do not eat meat or follow a vegetarian diet.
3. Red kidney beans
Vitamin C, vitamin K, vitamin B1, vitamin B2, vitamin B6, folic acid, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, fiber, protein, are the treasures hidden in the little red bean beans! With each serving of delicious red beans, you add a plus to your “health”, with only 220 calories per cup of beans.
4. Peas
Peas have an impressive nutritional profile. They contain quite a few calories; at 170 grams consumed, we only absorb only 62 calories. About 70% of these calories come from carbohydrates. The rest of the calories come from protein and fat. In addition, peas contain many vitamins and minerals but also a significant amount of fiber.
Discover tricks to include more varied vegetables in your diet
If you’re not sure how to include them in your diet, here are some quick ideas:
- Add lentils to vegetable soups and try lentil or other legume meatballs (lentil or chickpea patties).
- Add legumes to stews or salads.
- You can try baked chickpeas in the oven as an alternative to popcorn or other snacks.
- You can use a mixture of legumes of all colors to get a more colorful dish
- Hummus; this way, you will avoid different additives from the hummus that you can find on the store shelves.
- Pea puree can be an excellent side dish.
- You can add beans to lasagna or tacos to replace meat.
Whether or not you follow a diet based on plant products, it is worth making sure that legumes are a part of your meals. They are incredibly versatile, cheap, nutritious, and are an excellent meat substitute. From lentils and peas to beans, you have to find something you like.
If you are worried about excess gas and stomach problems, choose canned beans. Also, try some enzymes supplements and gradually add legumes to your diet to give your body time to get used.