The 3 Most Useful Legumes

Judging by the frequency with which we consume them and the attitude of most people towards them, we can safely say that legumes are among the most underestimated foods in the world, and completely undeservedly so.

Legumes are an excellent source of protein, fiber and B vitamins . However, they also contain a number of trace elements and antioxidants. All this makes them the first choice as an alternative to meat for vegetarians and vegans.

Studies show that legumes work very well to keep blood sugar and blood pressure normal, lower cholesterol and improve intestinal health .

Legumes are divided into a separate family in the plant world (Fabaceae). It includes dozens of different products. Here are the most complete sources of nutrients among legumes.

Chickpeas

100 g of chickpeas contain about 200 calories, which can not put this crop among low-calorie and low-carbohydrate foods. However, these calories come from slowly digestible complex carbohydrates. In addition to being high in protein and fiber and low in fat, this makes chickpeas a great alternative to meat. It would be very useful to periodically replace the intake of meat products with chickpeas.

100 g of chickpeas provide about 75% of the recommended daily intake of manganese and folic acid and about 30% of the daily dose of copper and iron.

Lentils

100 g of lentils provide about 20-30% of the fiber we need for the day. Two servings of lentils a day provide an amount of fiber, which significantly improves the activity of the intestinal tract and stimulates the growth of beneficial bacteria in the intestinal flora. In addition, fiber helps regulate blood sugar and cholesterol.

The same amount of lentils provides about 25% of the daily needs for manganese, 15% of the required amounts of copper and vitamin B1 (thiamine) and over 50% of the folic acid we need. And all these nutrients are provided at the expense of a minimum calorie intake - only about 100 calories in 100 g of cooked lentils.

Peas

The amount of fiber and protein in peas is slightly lower than in the equivalent amount of lentils or chickpeas, but still much higher than the average for plant products.

100 g of cooked peas provides about 5 g of fiber and protein and about 15% of daily doses of vitamin B and manganese. However, peas have a very big advantage. It is extremely rich rarely occurs naturally vitamin K . 2 servings of peas a day can provide almost the entire amount of vitamin K we need for a day.

Peas are also a record holder in terms of their low caloric content. 100 g of cooked peas contain less than 80 calories.

Slow absorption and low glycemic index, high fiber and protein content and the presence of some rare vitamins and minerals make legumes much more useful than expected. They are recommended for regular intake for anyone who adheres to a healthy diet. In addition, legumes can be part of any diet to normalize weight, cholesterol, blood pressure or blood glucose.