The contribution of their nutrients and proteins are not the only virtues of legumes, since these foods are so versatile that they can replace garnishes and even meats.
The legumes that contain the most fiber are: black beans with 25%, white beans with 23%, chickpeas with 15% and lentils with 11%.
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- They are foods of plant origin with high protein value. Among legumes, soy is the one that has the highest amount of protein, as many as meat, and that is why it can replace them in meals.
- Its high fiber content is not only capable of improving intestinal health, it can also reduce cholesterol in the blood and consequently prevent the risks of suffering from cardiovascular diseases.
- Being low in fat, legumes become a perfect ally for diets since when consumed they provide great satiety.
- They are rich in minerals. These foods are a rich source of phosphorus, calcium, magnesium, potassium, zinc, iron and iodine, these nutrients help to have proper functioning of the neuromuscular system.
- They are suitable for everyone. They do not contain gluten, they help maintain insulin levels and control blood sugar, they are also a rich source of B vitamins that help prevent pathologies in babies during their gestation. For these reasons, diabetics and pregnant women are recommended to consume legumes.
- They are good for the ecosystem and agricultural production. These foods contribute to sustainability and improve soil fertility making it more productive because they have low water footprint compared to other sources of animal protein.
According to experts, legumes are “dry seeds separated from the pod from plants of the legume family, intended for human consumption” and highlights as an example:● the beans● lentils● chickpeas● peas● beans.
According to health experts, the daily consumption recommendations for this food in adults is 3 to 4 times per week in an amount of 20 to 30 grams, as long as the person does not have underlying diseases that have to be consulted by a nutrition specialist.