Consumption Of Pulses ? The latest research has proven that helps achieve and maintain the ideal weight, are satiating. Regulate intestinal transit, blood sugar and cholesterol. In previous articles We proposed recipes for vegetable stews or “spoon dishes” and vegetable salads, in this post we will delve into its health benefits.
The legumes (from the Latin legumen) are the seeds contained in the plants of the legume family (Fabaceae). The terms legumes and legumes are often used interchangeably.
Due to its nutritional quality and its price suitable for all budgets. We want the consumption of pulses to once again occupy the gastronomic place it deserves.
In this article we want to do our bit to increase the consumption of pulses among the population. Let’s see if we convince you!
The vegetables are linked to the history of mankind. Remains of legume crops from 10,000 years ago have been found in Thailand. It is known that in Mexico and Peru beans were harvested 7 thousand years ago.
The prosperity of Babylon (Mesopotamia) was based on the trade of lentils. The Egyptian Pharaohs were buried with their jewelry and chickpeas.
In the Bible, lentils are mentioned several times. For example when Esau sold his birthright to Jacob for the famous “lentil dish”.
In the 1960s, each Spaniard consumed an average of 9 kg of pulses per year.
The latest statistics estimate that in Spain the consumption of pulses is 3.3 kilos / person / year, in those under 30 years, it is even lower.
The consumption of pulses contributes to the sustainability of the planet and to reduce climate change. They increase the fertility of the soil where they grow when fixing the nitrogen in the air. They are very efficient in the use of water.
They require little processing after harvesting and are kept dry. Without refrigeration, which reduces the CO2 footprint. As they remain in perfect condition for years, they reduce the waste of food.
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The legumes are functional foods that can take all year, winter stews. Salads of vegetables in spring and summer. Its consumption 2-3 times per week reduces the risk of cardiovascular diseases, certain types of cancer and diabetes.
The consumption of legumes helps regulate cholesterol, provided that your diet is low in saturated and trans fats. Saponins, more abundant in germinated legumes, prevent the absorption of cholesterol in the intestine.
The legumes have a favorable glycemic index, after ingesting them the blood glucose level increases little. They improve the tolerance to the insulin, for that reason, they are recommendable for the diabetics.
The legumes that provide the most hydrates are beans, with 60%, and the least, soya (26%).
A plate of legumes provides around 15-25 g of fiber, very close to the recommended daily total. Its resistant starch is a precursor of butyrate, a fatty acid that is a food of enterocytes, cells of the intestine and bacteria of the microbiota (intestinal flora), also known as probiotics.
Legumes are able to capture nitrogen from the air, which is why they are a source of vegetable protein.
They provide very complete vegetable proteins, especially soy, beans, lentils and chickpeas. In 100 g of legumes we find between 19-35 g of protein. The soy proteins are almost the same biological value as those of meat.
To improve the protein quality of legumes, it is enough to consume cereals or seeds throughout the day. Cereals and seeds lack the amino acid lysine, while legumes and nuts lack methionine.
The following table reflects the PDCAA protein valuation of legumes compared to other proteins (amino acid score corrected for protein digestibility).
Depending on how you prepare them, the average caloric intake of a portion of legumes (100g) ranges from 300-400 kcal, and can reach 1000 kcal if prepared with chorizo, bacon or blood sausage.
They contribute 1-6% unsaturated fats, with the exception of lupins (15%), soybeans (17% -20%) and peanuts (40% -50%).
We can say that the “consumption of legumes slims”, because they provide a lot of satiety. That helps to reduce pecking between meals. They balance the appetite thanks to its favorable glycemic index and its fiber content.
The consumption of legumes entails some unglamorous “side effects”. There are several tricks to avoid it:
“Scare the vegetables”. Break the boil while the vegetables are cooked with water to reduce the formation of the oligosaccharides, the main responsible for the gases.
Lentil purees. Take the mashed and passed pulses by the Chinese to remove the skin reduces and the skins.
Chew better. Chew at least 5 times each bite and avoid swallowing too much air while eating.
Add fennel or anise to the squid. Try adding some carminative spices in the preparation, such as thyme, rosemary, cumin, fennel, anise, savory, perjil, clove,. In fact, “spices for corns” contain cumin as an ingredient.
Neither infusion. It is not advisable to take digestive infusions after eating because the gastric juices are diluted and digestion is difficult.
The name of the lentils derives from lents, piece of biconvex glass or in the shape of a lentil.
The chickpea was introduced in Spain by the Carthaginians. Its first plantations were located precisely in the area of Cartagena.
Compared with other legumes, soybeans provide more protein, calcium, iron, iodine, magnesium, potassium and phosphorus, as well as folic acid. Other vitamins such as B1, B2, B3 and B6.
In case of a gout attack, the consumption of legumes should be avoided, due to their moderate content of purines, which increase uric acid.
Favism is an anemia produced by the ingestion of beans in people with hereditary deficiency of an enzyme that intervenes in the metabolism of carbohydrates. It causes paleness, tiredness, nausea and fever.
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