With what and who is not recommended to eat legumes: the expert told about all the nuances
Consumption of legumes should be limited to people with gastrointestinal problems. Also, legumes should not be combined with meat and fish.
This was stated by nutritionist Ulyana Pryimak in a recent post on her Instagram page.
How to eat legumes correctly
Source: Screenshot from Ulyana Pryimak's Instagram
Based on the expert's advice, FoodOboz editorial team will tell you about the beneficial properties of legumes, as well as how to cook them properly and what to eat with them.
To begin with, it's worth noting that legumes include peas, beans, lentils, mung beans, chickpeas, and soybeans. They are a source of high-quality vegetable protein – about 40% of it in legumes. Therefore, when you combine them with meat and fish, which have no less protein, you risk gas. After all, a large amount of protein is poorly digested in the stomach, and decay processes occur in the intestines.
In this case, Ulyana Pryimak advises replacing one meal of meat or fish with legumes (soybeans, beans, lentils, peas) twice a week. It is best to combine them with vegetables and a slice of whole grain bread.
Pulses are best combined with vegetables and whole grain bread
As for the rules of cooking, all dried legumes should be soaked in water for 18 hours before cooking. It is advisable to add lemon juice to the water and put it in a warm place. This method of cooking is less likely to cause bloating.
The main beneficial properties of legumes:
- Leaders in fiber content.
- They are low in fat.
- They are a source of folic acid and iron.
- They have a low glycemic index. Therefore, they are allowed for consumption by people with type 2 diabetes.
However, the nutritionist advises those who have problems with the gastrointestinal tract and liver to limit their consumption of legumes. In case of digestive problems, legumes should be eaten in small quantities.
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