What's in legumes?

1. Legumes are basically a family of vegetables or plants that contain a pod containing seeds. These seeds are also called edible seeds. Legumes include peas, beans, peanuts and lentils. The richness of vitamins and minerals in legumes is probably the main reason legumes are often used in cooking or preparing salads. In this article, we'll discuss some of the health benefits of legumes you should really know.

1. This group of plants is known as an excellent source of both protein and fiber. Protein can be found in every cell of our body. As the most important building block of the human body, protein is indispensable for various body processes. This is mainly because protein is also the second most abundant chemical in the body in addition to water. It regulates metabolism and cell division. About 85 grams of legumes, contain 33% of the Recommended Daily Allowance (RDA) of protein for women and 27% of the RDA for men.

2. This group of plants is known as an excellent source of both protein and fiber. Protein can be found in every cell in our body. As the most important building block of the human body, protein is indispensable for various body processes. This is mainly because protein is also the second most abundant chemical in the body in addition to water. It regulates metabolism and cell division. About 85 grams of legumes, contain 33% of the Recommended Daily Allowance (RDA) of protein for women and 27% of the RDA for men.

1. Aside from protein, legumes are also rich in fiber. Fiber is essential for the body to balance blood sugar and lower cholesterol in our blood. It also prevents constipation.

1. Legumes also contain many vitamins and minerals. That is why they are widely used in soups, salads and smoothies.

1. Legumes also contain significant amounts of minerals such as iron, zinc and magnesium. Iron mainly has the task of transporting oxygen by means of the red blood cells. Zinc, meanwhile, is involved in maintaining the health of both the nervous and reproductive systems. It also helps support the body's immune system. In addition, magnesium is involved in energy production and keeping nerves, muscles and bones healthy.

1. Legumes also contain a lot of vitamin A, K and B complex. While vitamin A promotes good vision, it also acts as an antioxidant that protects cells from damage. Vitamin K is important for blood clotting and maintaining bone health. Vitamin B complex as a group aids in the metabolism of fats, carbohydrates and proteins so that the body can use them for energy.

1. The dominant vitamin B components in legumes are vitamin B1 and vitamin B6. Vitamin B1 or Thiamine is very important for energy production and ensures the health of the nervous system. You need vitamin B6 for the production of red blood cells.

1. This is also an excellent weight loss choice as most legumes contain only 190 to 299 kilocalories per serving.

1. Legumes is a collective name for lentils, chickpeas and kidney beans. It is very likely that one of these products will be on your table regularly. A very good choice, because in addition to the fact that legumes are very tasty, they are also very good for your general health. It's almost a â € superfoodâ € ™

1. Let's take a closer look at all these health benefits:

Decreases Cholesterol Levels

1. Legumes are one of the healthiest vegetable families that have ever existed. Legumes are packed with vitamins and minerals that the body needs to function optimally. Consuming legumes can lower cholesterol levels in the body. It is very important to keep cholesterol levels under control, because excess cholesterol damages the heart and causes obesity.

2. Legumes are one of the healthiest vegetable families that ever existed. Legumes are packed with vitamins and minerals that the body needs to function optimally. Consuming legumes can lower cholesterol levels in the body. It is extremely important to keep your cholesterol levels under control, because excess cholesterol damages the heart and causes obesity.

Optimizes the heart condition

1. As mentioned above, legumes have cholesterol-lowering effects. This benefits the heart, because excess cholesterol stimulates oxidation. Oxidation is the process of producing LDL or the bad cholesterol, which weakens the artery walls and can also lead to poor blood flow. This causes blood to clot, which in turn can lead to a stroke or a worst heart attack. The consumption of legumes reduces LDL cholesterol and increases HDL cholesterol, which is the good kind of cholesterol. If you want to protect your heart from various heart ailments, adding legumes to your diet is a must.

Regulates the glucose level in the blood

1. Keeping blood sugar levels low is essential to prevent diabetes and heart disease. Legumes have a very low glycemic index. It contains very low to no amounts of sugar so adding legumes to your diet, especially if you have diabetes, can help prevent and treat them.

Stabilizes digestion

1. Legumes are rich in fiber that the body needs to properly perform its digestive activities. Fiber ensures the correct breakdown of the food intake and a more efficient absorption of the nutrients. Fiber also helps in cleaning the digestive tract so that the digestive process continues properly. In addition, the regular intake of fiber also stimulates the correct bowel movements, which in turn ensures a regular and rapid elimination of waste products from the body.

Prevents and relieves constipation

1. Digestive disorders such as constipation can be avoided and treated by consuming legumes. Fiber is a primary component of legume vegetables. A single serving can provide 50% of the body's daily fiber requirement. If you always experience constipation and other gastrointestinal disturbances such as diarrhea, make sure to increase your legume intake.

Weight Loss

1. Fibrous foods have a positive effect on maintaining a healthy weight. Eating fiber increases satiety, which means that its intake will keep you feeling full for hours. This way you can also better regulate your further food intake to prevent overeating. Many dietitians recommend that you really add legumes to weight loss diet programs because, apart from the satiety effects, it also regulates digestion, so it ensures the removal of toxins and also the prevention of fat formation in the body.

Low fat

1. This is yet another reason why legume consumption can promote weight loss. Legumes contain a low fat content. The fat it contains is the good kind of fat called linoleic acid. This type of fat helps the heart to function accordingly. Legumes are truly a heart healthy food and can help you maintain the right weight.

Recommended for pregnant women

1. If you want to give birth to a perfectly healthy child, eating legumes during pregnancy can help. Legumes are concentrated with a high content of various types of vitamins and nutrients that can normally aid in the development of the fetus in a woman's womb. Legumes are great sources of iron, folic acid, calcium and zinc and these are all very important for the baby. Keep in mind that during pregnancy the body needs twice as many nutrients and vitamins to support the normal development of the baby. Legumes also contain rich amounts of folate, which can prevent neural tube defects in the baby.

Contains high amounts of protein

1. Legumes are a good meat substitute because of their abundance of protein. If you're trying to reduce your meat intake due to the fact that it's high in cholesterol, getting used to eating legumes is key. Consuming legumes instead of meat will benefit your health because legumes are cholesterol-free, rich in vitamins and minerals, and contain no saturated fat. Instead of eating too much meat, eat legumes.

Relieves menopausal complaints

1. The menopausal phase often causes a lot of discomfort and irregularities. Women who are in this stage experience drastic changes in their body. Consuming legumes is known to ease the effects of menopause in women. Hot flashes, mood swings and other menopausal symptoms are alleviated by eating them.

Fights and treats allergies

1. An allergy to food is often caused by the inability of the immune system to be resilient with certain foods. In general, the body responds when the immune system considers certain foods to be harmful. Eating legumes can help fight and treat allergies because the antioxidants are able to keep the immune system working optimally.

1. Here are nine of the healthiest beans and legumes you can eat, and get an explanation of why they're good for you.

Chickpeas

1. Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

1. Many scientific studies have shown that beans and legumes such as chickpeas can help to reduce weight, reduce risk factors for heart disease and possibly even the risk of cancer, especially when they replace red meat in the diet , can occur.

1. 165 grams of cooked chickpeas contains approximately:

1. Compared to other carbohydrate-rich foods, chickpeas are especially beneficial for lowering blood sugar and increasing insulin sensitivity.

1. In a study of 19 women, those who ate a meal containing 50 grams of chickpeas had significantly lower blood sugars and insulin levels than those who ate the same amount of white bread or other foods containing wheat.

1. Similarly, another study of 45 people showed that eating 728 grams of chickpeas per week for 12 weeks significantly reduced insulin levels.

1. Eating chickpeas can also improve blood cholesterol levels.

1. A number of studies have shown that chickpeas can lower both total cholesterol and "bad" LDL cholesterol, which are risk factors for heart disease.

1. Your gut and the beneficial bacteria in it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is extremely beneficial.

1. A number of studies have shown that chickpea diets can also help improve gut function and reduce the number of bad bacteria in the gut.

1. Chickpeas are a great source of fiber and folic acid and are also low in calories. They can help lower blood sugar, lower blood cholesterol and improve gut health.

Lentils

1. Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They can also provide a number of health benefits.

1. 200 grams of cooked lentils contains approximately:

1. Like chickpeas, lentils can help lower blood sugar compared to other foods.

1. In a study of 24 men, those who ate pasta and tomato sauce with lentils ate significantly less during the meal itself and had lower blood sugar than those who ate the same meal without lentils.

1. Another study of over 3000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes.

1. These benefits may be due to the effects lentils have in the gut.

1. In fact, some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate at which the stomach empties, which could aid in digestion and some spikes in the stomach. blood sugar could occur.

1. Finally, by reducing the "bad" LDL cholesterol and increasing the "good" HDL cholesterol, legumes can also promote heart health.

1. Lentils are a great source of vegetarian protein and can lower blood sugar compared to other high-carbohydrate foods.

Peas

1. Peas are also one type of legume and there are a number of different types.

1. 160 grams of cooked peas contains approximately:

1. Like many other legumes, peas are a great source of fiber and protein. Many studies have shown that the fiber and protein in peas, which can also be taken as a supplement, provide a number of health benefits.

1. A study of 23 overweight and high cholesterol people found that eating 50 grams of pea flour per day for 28 days significantly reduced insulin resistance and belly fat compared to people taking wheat flour ate.

1. Pea flour and the fiber in peas have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, lowering blood triglycerides and increasing feelings of fullness. .

1. Because fiber nourishes the healthy bacteria in your gut, the fiber in peas can also improve gut health. One study found that it can increase bowel movements in the elderly and reduce the use of laxatives.

1. It can also aid in the growth of healthy bacteria in the gut, such as Lactobacilli and Bifidobacteria. These bacteria produce short-chain fatty acids that help promote gut health.

1. Peas are a great source of fiber and protein, which can help lower blood sugar and insulin resistance. Pea fiber and protein also support a healthy gut.

Kidney beans

1. Kidney beans are one of the most consumed beans and are often eaten with rice. They provide a number of health benefits.

1. 255 grams of cooked kidney beans contains approximately:

1. Foods high in fiber, such as kidney beans, can slow the absorption of sugar into the blood and therefore lower blood sugar.

1. A study of 17 people with Type 2 diabetes found that eating kidney beans with rice significantly reduced the post-meal spike in blood sugar levels compared to eating rice alone.

1. Along with high blood sugar, weight gain is also a risk factor for people with diabetes and metabolic syndrome, but eating kidney beans has the potential to significantly reduce these risk factors.

1. One study found that a white bean supplement can also help reduce body weight and fat mass.

1. Thirty overweight men and women who took the supplement for 30 days lost an average of 2.5 pounds more weight and significantly more fat mass and waist circumference than those who took a placebo.

1. Kidney beans are high in fiber and may help reduce the spike in blood sugar that occurs after a meal.

Black beans

1. Like many other beans, black beans are a great source of fiber, protein and folate. They are their most important food for many people in Central and South America.

1. 170 grams of cooked black beans contains approximately:

1. Black beans can also help reduce the spike in blood sugar that occurs after eating a meal, which can help reduce the risk of diabetes and weight gain.

1. This beneficial effect is because black beans have a lower glycemic index compared to many other high carbohydrate foods. This means that they cause only a small rise in blood sugar after a meal.

1. A number of studies have shown that when people eat black beans with rice, the beans can reduce this rise in blood sugar compared to when people only eat rice. Black beans also cause lower blood sugar than, say, bread.

1. Compared to other carbohydrate-rich foods such as rice and bread, black beans are effective in reducing the rise in blood sugar that occurs after a meal.

Soybeans

1. Soybeans are often consumed in Asia in a number of different forms, including tofu. They provide many different health benefits.

1. 170 grams of cooked soybeans contains approximately:

1. In addition to these nutrients, soybeans are also high in antioxidants and isoflavones that are responsible for many of their health benefits.

1. There are many indications that the consumption of soybeans and their isoflavones is associated with a reduced risk of developing cancer.

1. However, many of these studies are observational, meaning that the participants' diets were not monitored, so there may be other factors influencing cancer risk as well.]

1. A large study that combined the results of 21 other studies did find that eating large amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal infections. intestinal cancers. Soybeans have been shown to be especially effective in women.

1. Another study found similar results from soybeans on breast cancer. However, this effect was much smaller and the results were not entirely clear.

1. Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens. This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause.

1. A large study of 403 postmenopausal women found that taking soy isoflavones for two years, in addition to calcium and vitamin D, significantly reduced bone density loss during menopause.

1. Soy protein and soy phytoestrogens may also help reduce a number of heart disease risk factors, including high blood pressure and blood cholesterol.

1. Soybeans and the antioxidants they contain can help reduce the risk of developing certain cancers, lower risk factors for heart disease and reduce loss of bone density during menopause.

Pinto beans

1. Pinto beans are common in Mexico. They are often eaten as whole beans, or pureed and fried.

1. 170 grams of cooked pinto beans contains approximately:

1. Pinto beans can help reduce blood cholesterol.

1. A study of 16 people found that eating 85 grams of pinto beans per day for eight weeks significantly reduced both total and "bad" LDL cholesterol in the blood.

1. Another study showed that pinto beans can lower LDL cholesterol and increase the production of propionate, a short-chain fatty acid produced by gut bacteria. Propionate is good for intestinal health.

1. Like many other beans, pinto beans can reduce the rise in blood sugar that occurs after eating a meal.

1. Pinto beans can help lower blood cholesterol, blood sugar and maintain gut health. They can be eaten whole or pureed.

White beans

1. White beans, also known as navy beans, are a great source of fiber, B vitamins and minerals.

1. 180 grams of cooked white beans contains approximately:

1. White beans appear to help reduce the symptoms of metabolic syndrome, probably because of their high fiber content.

1. An interesting study of 38 children with abnormal blood cholesterol found that people who drank a smoothie containing 17.5 grams of white bean powder every day for four weeks had higher levels of healthy HDL cholesterol. had.

1. Similar effects have also been found in adults.

1. A study of overweight and obese adults found that eating 900 grams of white beans and other legumes per week was as effective at reducing waist circumference, blood sugar and blood pressure as following of a diet.

1. Other smaller studies have found similar beneficial effects.

1. White beans are high in fiber and may help reduce risk factors for metabolic syndrome. They also contain several important other nutrients.

Peanuts

1. Interestingly, peanuts are legumes, which sets them apart from most other types of nuts.

1. Peanuts are a good source of monounsaturated fats, polyunsaturated fats, proteins and B vitamins.

1. 70 grams of peanuts contains approximately:

1. Due to their high monounsaturated fat content, peanuts can provide a number of health benefits and even replace some other components of a diet.

1. A few large observational studies have shown that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer and diabetes.

1. Interestingly, peanut butter does not seem to have the same beneficial effects.

1. However, these studies are observational only, which means they cannot prove that eating peanuts actually reduces these risks.

1. Other studies have investigated the effect of eating peanuts on blood cholesterol.

1. A study of women with high blood cholesterol found that those who ate peanuts as part of a low-fat diet had lower total cholesterol and lower "bad" LDL cholesterol after six months. than the people who had followed a standard low-fat diet.

1. However, if you are sensitive to salt, you better eat the unsalted peanuts.

1. Peanuts are actually a legume. They are high in healthy monounsaturated fats and can be beneficial for heart health.

1. Beans and legumes are some of the most underrated foods on the planet.

1. They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals.

1. There is reasonable evidence that they can help lower blood sugar, improve cholesterol levels and help maintain a healthy gut.

1. But there is more than that because eating more beans and legumes as a source of protein instead of meat is also environmentally friendly.

1. Add them to soups, stews and salads, or just eat them alone as a nutritious vegetarian meal.

1. Daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/food-and-food-products/legumes-what-are-they-and- how-can-i-use-them /

1. Www.livestrong.com/article/338156-what-are-the-health-benefits-of-legumes/

1. Www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/