The Nutritional Benefits Of Legumes For Health

Legumes are the plants in which the seeds grow in pods. The following article provides information about the various nutrients present in them and their calorie count.

Legumes Nutritional Benefits
Legumes Nutritional Benefits

Legumes are the plants in which the seeds grow in pods. Being very high in protein and something of the best sources of soluble fiber, legumes are a staple food in cuisines throughout the world. Moreover, there are several different types of legumes, which are usually classified as peas, beans or lentils. Whole, cooked beans are low in fat and supply high-quality protein as well as vitamins, minerals, polyphenols and other phytonutrients. Adding legumes to your daily diet may help reduce the risk of chronic diseases, such as, heart disease, diabetes mellitus, obesity and cancer.

They’re inexpensive nutrient-rich sources of protein. They can be substituted instead of animal protein in vegan diet. The seeds of the grain legumes are known as pulses.

Manage Your Weight

When you’re trying to lose weight or trying to maintain a healthy weight, foods that fill you up can make the main difference between sticking with a diet or giving directly into high-calorie snacks. The combination of protein, fiber and complex carbohydrates in legumes creates a very satisfying food that helps you feel full quickly and remain full longer. You’ll gain these benefits while consuming hardly any fat and a moderate number of calories.

Protein

Though the majority of us are aware of the fact that legumes are good for health, a lot of us do not know the exact nutritional value of this food type. Most types of legumes contain 20% to 25% protein. The protein content in legume thus remains, almost twice as much as what’s found in rice and wheat. Another benefit of consuming legumes on a regular basis is that the digestibility of the protein can also be quite high.

Fibre

Fibre includes all parts of plant foods that your body can’t digest or absorb. Pulses are extremely high in fibre, containing both soluble and insoluble fibres. While soluble fibre helps to decrease blood levels of cholesterol and control blood sugar levels, insoluble fibre helps with digestion and regularity.

Digestion

In spite of the fact that most legumes are highly nutritious, many people avoid them, due to the fact they are a bit difficult to digest and may lead to the formation of excess intestinal gas. Fortunately, you will find ways in which legumes can be made more digestible. Before cooking raw beans, you have to soak them in water, preferably for a few hours. Some varieties of beans, like chickpeas and kidney beans, ought to be soaked overnight before they are cooked.

Cardiovascular Health

Controlling your weight is important to prevent heart disease and diabetes, and including legumes with your meals provides complex carbohydrates and soluble fiber that may give you a feeling of satiety, or fullness, which helps to discourage overeating and control weight. Incorporating legumes into your diet might also lower your blood cholesterol levels. For example, one-half cup of pinto beans daily for 8 weeks lowered total cholesterol by 9 percent and low-density lipoprotein cholesterol by 10 percent in human subjects,

Complex Carbohydrates

Besides fibre, pulses contain other complex carbohydrates like resistant and slowly digestible starch as well as oligosaccharides. Resistant starch and oligosaccharides become fibre in the body because they are not digested or absorbed. In comparison, slowly digestible starch does get digested completely within the small intestine but this happens in a slow rate which keeps the body’s blood sugar levels nearer to normal.

Vitamins

Beans are usually rich in water-soluble and fat-soluble vitamins. Some of the vitamins that can be present in various legumes include Vitamin B1, Vitamin B6 and & K. Beans like pinto beans, black beans, kidney beans and lima beans can offer your body with more than 20% of the daily vitamin value per serving.

Allergy

A food allergy happens when the immune system in your body mistakes a certain food to be harmful and tries to fight them back. Then begins a process by which antibodies are produced, along with certain chemicals. It’s the chemicals in the body that usually trigger from the symptoms of allergy. Several people are allergic to different types of legumes like nuts and soybean. In such cases, most health experts advise people to strictly avoid legumes for allergy control purposes.

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