Today, the characteristics of legumes are often controversial.
Depending on each object, they can be very nutritious but can be very toxic.
Some people even remove legumes from their meals.
So should you avoid bean foods, or should you add them to a nutritious meal every day?
This article will thoroughly analyze legumes according to scientific evidence.
What is legumes?
Legumes include shellfish and seeds inside.
In this article, we use the term "legumes" to describe the seeds of these plants.
Common edible beans are lentils, peas, green beans, soybeans and peanuts.
These beans are very different in appearance, taste, usage and nutritional value .
Conclude: Legumes are a general term used to describe seeds of legume plants, including beans, peas, lentils and peanuts.
Legumes are especially rich in protein and fiber
Legumes have a high nutritional ratio , and is a rich source of fiber and protein.
A cooked lentil cup provided :
- 18 grams the protein .
- 16 grams of fiber.
- 40 grams carbohydrates .
- 37% iron RDA.
- 90% folate RDA.
- 18% magnesium RDA.
- 21% potassium RDA.
It also contains more than 10% of vitamins B1, B3, B5 and B6, phosphorus, zinc, copper and manganese RDA.
Also it provides 230 calories , making it a nutritious food and calories.
Legumes have the ability to fix nitrogen from the atmosphere. Nitrogen is an essential component of amino acids, which make up proteins.
This is why legumes are one of the best food sources from plants.
Not only nutritious, legumes are very cheap, making them the main food in many developing countries .
Conclude: Legumes have a high nutritional composition, are rich in protein and fiber. They are also very cheap and easy to find.
Legumes contain antimicrobial substances
Unfortunately, legumes have a drawback that has reduced nutritional quality.
That is what they contain substances that interfere with the digestion and absorption of other nutrients.
Phytic acid
Phytic acid, or phytate, is a substance found in all edible nuts, including legumes.
This substance reduces the absorption of iron, zinc and calcium from food , as well as increase the risk of mineral deficiencies over time.
However, this only happens during meals with a low meat diet but contains a lot of phytate in the food.
People who eat meat will not be at risk of mineral deficiency caused by phytic acid. They will also absorb iron and zinc in meat, even during meals containing phytic acid .
In contrast, phytic acid is a serious problem that needs to be considered when diets depend too much on cereals and beans, which often occurs in developing countries. Vegetarians are also at risk of this problem .
To reduce the amount of phytic acid as well as help increase the nutritional value of beans, people often soak , germination or fermentation them.
Lectin
Lectin is a protein found in legumes, which can account for up to 10% of the total protein content .
Lectin reduces digestion, they also affect the cells in the intestinal tract.
There are many types of lectins known. Including the type are studied in depth, often found in beans, especially .
Phytohemagglutinin causes high levels of poisoning, some cases are reported to be poisoned after using unprepared kidney beans .
In most other legumes, their lectin levels are not high enough to cause symptoms for humans.
However, never use beans that haven't passed Processing and cooking .
Soak beans overnight, boil at 212 ° F (100 ° C) for at least 10 minutes, help reduce phytohemagglutinin and other lectin types .
Saponin
Saponins are a diverse group of nutrients found in many plants. They interfere with digestion and affect cells in the intestine.
Some people also believe that this substance causes intestinal permeability, also known as intestinal leakage, leading to many health problems.
However, at present, there is no scientific evidence or evidence that saponins in legumes are harmful to humans.
Conclude: Legumes contain substances called "antimicrobials" with many harmful effects on the body. Careful processing is an appropriate method to eliminate these risks.
Legumes are rich in healthy fiber
Legumes are especially rich in healthy fiber, including pepper-resistant starches and soluble fiber .
They pass through the stomach and small intestine to the large intestine, where they feed the bacteria that live there.
Some unwanted side effects often include bloating and farting, but it also leads to the formation of short-chain fatty acids such as butyrate. Help improve the health of the large intestine and reduce the risk of colon cancer .
Both resistant pepper and soluble fiber make it easier for the body to feel fuller, reducing food intake that in the long run may help weight loss .
In addition, they are also very effective in controlling blood sugar after each meal as well as improve insulin sensitivity .
Conclude: Legumes are a good source of fiber and have many health benefits.
Other health benefits of legumes
According to observational studies, legumes may reduce the risk of heart disease and help lower cholesterol levels .
Randomized controlled trials also showed that regular use of legumes helps to lower blood pressure and have a positive effect on cholesterol and triglycerides .
Thanks to high fiber and protein content, legumes are fast-food. Help reduce the amount of food your body needs to take, thereby affecting long-term weight loss .
Conclude: Using legumes helps to improve blood pressure, lower cholesterol, reduce the risk of heart disease and affect long-term weight loss.
Main message
Legumes have many health benefits.
They have a great source of nutrition, and are one of the highest protein sources.
However, like many other plant-derived foods, they also contain antimicrobials, which affect their nutritional value. Kidney beans are even very toxic when used live.
There are many ways to disable this type of anti-nutrient. The simplest is still the traditional method such as soaking, germinating or boiling beans before use, these methods have proven to be very effective.
Finally, well-prepared beans before processing will provide a very high level of nutrition during meals.
