Legumes are low in calories and fat, but they give you plenty of energy and nutrients your body needs.
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Legumes are one of the most nutritious foods that you can integrate into your eating plan. Beans, chickpeas, lentils, peas, and beans provide protein, vitamins, minerals, fiber, and antioxidants. Far from making you gain fat, they help you control or lose weight.
Why integrate them into your diet?
They are low in fat
They are low glycemic index. A characteristic that makes them healthy, do not quickly raise blood sugar spikes. That is why they are also a good food for diabetics.
They are high in protein. They are twice as protein as whole grain cereals like wheat.
Fiber source. They increase satiety and help stabilize blood sugar and insulin levels. They prevent constipation, they help food to move through your digestive system.
How do legumes favor your weight loss plan?
They are low in calories
Legumes have a low calorie content (260-360 kcal / 100 g of dried vegetables), but they are high in complex carbohydrates and fiber, which means that they slowly digest and give a feeling of satiety that leads to a lower calorie intake.
They give energy and increase metabolism
In extreme unbalanced diets where you can lack energy and nutrients. A healthy diet that includes legumes favors the creation of constant energy that is spent slowly, while its content iron helps transport oxygen throughout the body, which increases energy production for your activities and increases metabolism.
They help you eliminate waste
The body does not absorb most of the fiber from legumes and with it increases stool volume and defecation.
Also fiber can bind with toxins and cholesterol in the intestine so that these substances are eliminated from the body. This improves heart health and reduces cholesterol levels, says the Food and Agriculture Organization of the United Nations (FAO).
When you consume a significant amount of fiber it is also important drink liquids to promote digestion and not the opposite.
Have no cholesterol
They are a source of folate or folic acid
Is vitamin B9 helps prevent anemia, since it contributes to the formation of red blood cells. It also works together with vitamin B12 and vitamin C to help the body to break down, use and create new proteins.
Good suppliers of potassium
It helps the function of the nerves and muscle contraction because your heart rate remains constant.
High in iron and zinc
Beans help prevent iron deficiency anemia. Zinc helps the immune system fight bacteria and viruses that invade the body. Zinc also promotes wound healing and the normal operation of the sense of taste and smell.
Beans are rich in polyphenols, which are a type of antioxidant that fights the effects of free radicals, which are harmful chemicals that the body produces during metabolism and other processes.
With phytoestrogens. They can prevent cognitive decline (memory problems) and reduce menopausal symptoms.
They can be consumed by people with celiac disease.
To know more
Beans are rich in amino acids, building blocks of protein. Of all types of beans, the soy contains all nine essential amino acids.
The quality of proteins in plants improves when legumes are consumed together with cereals (like brown rice).
Eat legumes with other foods that have vitamin C (such as tomato, chili or lemon) to improve its absorption. Avoid accompanying coffee or tea, tannins decrease the percentage of absorption of non-heme iron.
To avoid bloating and flatulence, soak legumes in water for at least four hours. This reduces the oligosaccharides that in some people cause gases in the digestive tract.