The consumption of legumes in recent times has been declining. However, legumes are a vital crop for consumption, due to their nutritional qualities and because they are very important for health.
Nutrition experts have stated that the low consumption of legumes should be reversed, and it should become a regular component this superfood on our table and digest it several times a week.
It is worth mentioning that legumes are composed of lentils, beans, broad beans, peas, chickpeas, and They are a vital source of plant-based protein and amino acids.
Likewise, the United Nations has stated, on different occasions, that the cultivation of legumes is very important for the growth of different rural areas, and an economic source for developing countries. Similarly, the United Nations General Assembly indicated that February 10 is known as World Pulses Day.
In addition, it is a very cheap crop to produce. It is also more resistant to drought, due to its ability to fix nitrogen to the soil, helping to increase its fertility.
Legumes are rich in vitamins and a source of carbohydrates. In addition, they also stand out for being rich in B vitamins, folic acid, calcium, magnesium and potassium, sources of zinc, iron and phosphorus.
What are the best legumes?
Among the legumes that stand out the most are lentils, being the best known worldwide, because it has a considerable source of iron and vitamin C.
Next, there are the chickpeas, since they are found in typical or traditional dishes from all over the world. Beans are also one of the best known legumes worldwide for their ease when cooking and for their nutrient benefits.
Benefits of legumes
- They have a high fiber content, which is essential for optimal digestion.
- It also lowers cholesterol and promotes glucose control.
- Legumes are a good source of plant-based protein, being quite important for vegetarians and vegans.
- They deliver a considerable number of iron, which benefits the synthesis of red blood cells.
- Having a high content of vitamin B, it favors the central nervous system and the health of the skin, nails and hair.
- Different studies indicate that it can reduce hypertension and reduce cardiovascular diseases.
- Legumes are an excellent source of vegetable protein. 100 grams of raw lentils contain 25 grams of protein. To increase the protein quality of cooked legumes, it is interesting to consume them with cereals, such as rice.
- They contain fat, which means they have no cholesterol.
- They can be stored for a long time without going bad.
- They help control blood sugar due to their low glycemic content.
- They have low levels of sodium so it helps fight hypertension.
- It is a food suitable for most allergic or intolerant.
- They have a high energy content.
Recipes to consume legumes
Legumes can be added to different dishes and light preparations, starting with salads, up to broths, stews and vegetable stews. Consumption is around three servings. However, it is recommended that this measure should be increased, in order to avoid further health problems.
- Chickpeas with chards.
- Chickpeas with spinach.
- Chickpea salad.
- Chickpea curry.
- Vegetable curry.
- Lentil Salad
- lentil sandwich
- Lentil Burger
- Lentil soup
- Lentil with vegetables
- Bean salad
- Bean soup
- Refried beans
- bean burger
Finally, the consumption of legumes has some drawbacks, because they can cause a difficult digestion, gases and flatulence, or by the long period that the preparation of different legumes can take.