All the benefits of legumes: Don't look down on beans
Legumes or legumes are a large family of almost 20.000 plants that are characterized by pods and grain-shaped seeds that grow inside the pods. After harvesting, the grain is separated from the pod and dried. These include beans, soybeans, broad beans, peas, lentils, alfa - alfa, peanuts, carob, but also some decorative plants (mimosa).
They are divided into light (lentils, peas), which are not soaked, and heavy (all others), which are soaked to make them easier to digest.
They are an excellent source of vegetable proteins and when combined with cereals in a meal, they represent a winning combination. Then complete proteins are introduced, i.e. all amino acids needed by our body, which it cannot synthesize (we call them essential amino acids).
Legumes are foods with a medium and lower glycemic index, which means that they are a light and constant source of energy. When we eat them, there is no sudden jump in the blood sugar level, and therefore no stronger secretion of insulin, which would soon cause a feeling of hunger. This is because they contain mostly complex carbohydrates that are slowly converted into glucose in the body.
They are an excellent source of fiber, folic acid, manganese, copper, potassium, phosphorus, zinc, magnesium, thiamin, iron and vitamin B6. Some are rich in vitamin K and selenium (soy).
Except for soy and peanuts, all others have a low percentage of fat. Legumes contain monounsaturated and polyunsaturated fatty acids, which are much more beneficial for our body than saturated fatty acids from fats of animal origin.
Thanks to its fibrous structure, this food retains water, collects toxins, increases the volume of intestinal contents, prevents constipation and reduces the risk of colon cancer and diverticulosis. Dietary fiber helps to lower serum cholesterol levels.
By taking them, we reduce the risk of heart disease, arthritis and some types of cancer.
They do not contain gluten, so they are suitable food for those with gluten intolerance (gluten enteropathy).
Some legumes (some varieties of beans, broad beans) may also contain some toxic substances that are destroyed by heat treatment, already after 10 minutes of cooking.
Gases in the intestines, as an unpleasant side effect, are caused by insufficient immersion, too short or too fast cooking, bad chewing or overeating.
Please, do not look down on beans and their relatives, but give them your full gastronomic attention, at least twice a week. They deserve it, because your body needs them.