Legumes – why should you eat them?

Beans, peas, lentils, chickpeas – legumes are relatively unpopular in our daily menus, even though they should be a staple of everyone’s balanced, healthy diet. What properties do they hide, and why is eating them so important? 

Legumes, such as beans, peas, lentils, and chickpeas, are well known to everyone, yet most of us shy away from eating them regularly. This may be due to the fact that eating them can sometimes cause intestinal issues, such as bloating. How can you avoid this, and why is it worth including these types of vegetables in your menu?

Legumes – properties

Legumes are characterized by a high content of easily digestible protein – an essential building block that regulates metabolic processes – and dietary fiber, which provides a feeling of fullness for a long time, improves the digestive system, stabilizes blood sugar levels, and lowers the concentration of so-called bad cholesterol. However, these are not the only advantages of legumes. What do specific vegetables hide?

• white beans – a source of plant fats, carbohydrates, and vitamins – A, C, D, E, and K, as well as B vitamins. White beans also provide the body with a portion of minerals, including zinc, phosphorus, manganese, magnesium, copper, potassium, selenium, iron, and calcium. Eating beans regularly strengthens the heart and liver, helps lower cholesterol, and thanks to the presence of protease inhibitors, inhibits the formation of cancer cells

• red beans – apart from their high protein content, they are a rich source of vitamin C, which affects the body’s natural immunity, protects against oxidation processes, and participates in the production of collagen, bone-building proteins, and the metabolism of fats, cholesterol, and bile acids. Red beans also provide B vitamins that strengthen the nervous system, improve the cardiovascular system, and participate in hemoglobin synthesis

• peas – a source of exogenous amino acids, which are essential for proper functioning but must be supplied with food, as the body does not synthesize them itself. They are also a source of B vitamins that positively affect the nervous system, vitamin A that protects eyesight, and vitamins C, K, and E, often referred to as the vitamin of youth. By eating peas, we also provide the body with a portion of potassium, magnesium, phosphorus, iron, and calcium

In the photo: yellow peas

• lentils – an excellent source of iron and folic acid – essential components in the hematopoietic process, participating in hemoglobin production. Cooked lentils (especially green ones) have a low glycemic index (GI 25). This means that glucose does not drop sharply after eating them – therefore, this product should be included in the diet of people with diabetes

• chickpeas – help reduce the fraction of so-called “bad cholesterol”, thus protecting against atherosclerosis and heart disease. They are also a great source of potassium, which clears blood vessels, allowing blood to circulate freely, leading to lower blood pressure. Due to their large deposits of iron, chickpeas should be included in the menu of people prone to anemia

Legumes – culinary uses 

Legumes are exceptionally filling due to their high fiber and protein content. Their texture also leaves a lot of room for creativity when preparing wholesome dishes. Peas, like beans, are most often added to soups. These ingredients also work well as an addition to one-pot dishes or a base for veggie pâtés and spreads. Beans are also a filling addition to Mexican cuisine and a base for healthy cakes. Chickpeas and lentils, apart from being great in soups and creams, can be used to prepare meatless cutlets, pâtés, and sandwich spreads – chickpeas are the basis of delicious hummus, which tastes just as good with bread, making it a tasty option for breakfast or dinner, and also works well as a snack – with fresh vegetables (bell peppers, celery, carrots), crackers, or crostini sticks.

In the photo: chickpeas

Legumes are a true treasure trove of nutritional value. Include them in your diet to strengthen your body with a portion of easily digestible vitamins, micro, and macronutrients. To neutralize the feeling of heaviness and other digestive system issues, combine legumes with appropriate spices, such as mint, coriander, garlic, sage, thyme, caraway, ginger, marjoram, bay leaf, and dill. Before cooking, it’s worth soaking them in water for a few, or preferably over a dozen hours (with the exception of lentils) – this will eliminate most of the compounds responsible for causing unpleasant symptoms.