How to eat legumes: the main secrets are revealed

Legumes are the edible seeds of various plants that belong to the large Legume family. They are a very important source of protein, especially for vegans.

In addition, pulses are not only distinguished by their interesting nutritional value but also by some new therapeutic properties, including metabolic and anti-inflammatory. They are used both fresh and dried.

OBOZREVATEL, together with giallozafferano.it, invites you to familiarize yourself with their benefits, consumption rates, and contraindications.

Nutritional value

Due to their almost double protein content compared to cereals, they have a characteristic nutritional value. 100 g of dried pulses contain approx:

– 300 kcal, the lowest calorie is peas with 286 kcal, and soybeans have the most calories;

– 20-25 g of protein, the record for soybeans is 37 g;

– 5 g of fat, mainly consisting of polyunsaturated fatty acids. In this case, soybeans also deviate greatly from the average and reach 19 g of fat;

– 50 g of carbohydrates, mainly starch. Beans have the highest carbohydrate values among the legumes, while soybeans, which contain only 23 g, are the least carbohydrate;

– 13-15 g of fiber;

– 8 mg of iron, but in non-heme form.

It is recommended to consume legumes together with cereals in a ratio of 1:2. This is because cereals can compensate for the share of amino acids, such as cysteine and methionine, which are lacking in legumes.

All the benefits

Low cost and special nutritional characteristics make legumes very valuable. As already mentioned, if consumed together with cereals, they can make up a complete meal, providing carbohydrates, proteins, fats, fiber, minerals, and vitamins, especially B vitamins.

In addition, the presence of saponins and other phytonutrients gives beans interesting metabolic benefits, such as cholesterol-lowering, hypoglycemic, and anti-inflammatory properties. The absence of gluten makes them accessible even for people with celiac disease, and their taste and versatility in the kitchen allow them to be used in various forms.

Use in the kitchen

Considering the dry weight, which almost triples after soaking in water and subsequent cooking, it is recommended to consume 40-80 g of pulses, depending on the calorie requirements. Add them to cereals as part of a balanced meal at least 2-3 times a week.

Salads, soups, and mashed potatoes are just some of the easiest ways to eat them. However, for a more creative approach, bean flour can be used in the preparation of baked goods, sourdough, and other delicious dishes that enrich everyday habits. Fresh legumes are an excellent source of potassium and other minerals.

Warnings and contraindications

An unpleasant side effect of consuming legumes is the release of intestinal gas. This is caused by the presence of insoluble fiber on the skin of legumes, anti-nutrients such as phytic acid, and the richness of certain sugars, which are a favorite food of intestinal bacteria. To reduce these complications, it is advisable to soak the legumes in water for several hours, possibly with the addition of bay leaf and dill.

In case of acute intestinal inflammation, diarrhea, and other diseases, it is better to avoid eating legumes or take them in the form of mashed potatoes.

We also remind you of the absolute prohibition to consume beans for people suffering from favism, a genetic disease characterized by an insufficient amount of enzymes.