HARi&CO introduces the 5 benefits of legumes for your body:
a source of protein, micronutrients, fiber, and much more!
1. LEGUMES ARE A SOURCE OF QUALITY PROTEIN
Protein plays an essential role in our bodies in that it is the primary component of human body tissue like the skin, bones, muscles, etc. It also comes into play in a large number of physical processes that make our bodies function. That’s why it’s important to eat a variety of proteins from different sources.
The main interest in plant protein lies in the fact that it isn’t acid-forming in the body, unlike animal protein, which when consumed in overly large quantities, can lead to the accumulation of acid and produce illness.
Mixed with grains, the protein present in legumes is of real interest since together they provide all eight essential amino acids necessary for the human body to function properly.
2. LEGUMES ARE BURSTING WITH MICRONUTRIENTS
As part of a balanced diet, legumes represent a substantial source of vitamins B and E as well as trace elements (manganese and zinc) and minerals (phosphorous, potassium, calcium and especially iron).
3. LEGUMES HELP GET YOUR FILL OF FIBER
Legumes are up to 25% fiber by weight. So they’re an important source and allow for improved digestion as long as they’re prepared correctly (soaked before cooking, rinsed well, and cooked thoroughly).
4. LEGUMES HELP YOU FEEL FULL
One of the biggest advantages of legumes is their fiber content that not only makes digestion easier, it increases the feeling of fullness and helps avoid snacking between meals.
Legumes are also low on the glycemic index, meaning the starch they contain is in the form of amylose, which is digested slowly by the body and doesn’t cause blood sugar to spike. This way, the body feels less hungry and can produce energy longer, avoiding cravings and fatigue!
5. LEGUMES ARE GLUTEN FREE
Thanks to being a significant source of fiber, protein, minerals, vitamins …, legumes are excellent allies for people with celiac disease and can replace grains containing gluten in their diet.
> Some advice to ensure you take full advantage of the nutritional benefits of legumes:
- Correctly mixing legumes enables the most efficient absorption of the elements they contain. For example, DON’T consume them at the same time as coffee or tea, which can hinder the absorption of the iron in the beans.
- On the other hand, DO eat them with grains which provide complementary proteins that increase the bioavailability of their iron content.
Eating legumes isn’t just good for your health—discover 5 good reasons to eat legumes.
Sources : FAO, organisation des nations unies pour l’alimentation et l’agriculture / Avantages nutritionnels des légumineuses / INRA / Les légumineuses, c’est la santé ! Pascale Mollier, 21/02/2014 / l’observatoire des aliments / Légumineuses : un bouquet de qualités nutritionnelles, JC Nathan, Septembre 2014