Health and Wellness

Legumes

A Delight For Good Nutrition

Legumes

Due to their nutrient content, legumes are an excellent food for everyone.

They are habitual to Mediterranean cuisine, including chickpeas, beans, lentils, beans and others. Although for a time it was losing popularity in the European diet, its rich content of nutrients and its high fiber value, has given it the possibility of returning to be considered an unparalleled dish in the healthy diet.

In general terms, in a deep dish cooked vegetables equals more or less 80 g of dried vegetables, and is in turn contains 10% protein, 25% carbohydrates, of which 9% is soluble fiber, 60% water, barely 0.5% fat and the rest of minerals such as calcium, phosphorus, potassium, magnesium, iron and iodine. It has 150 – 340 Kcal, being the chickpeas the most privileged in terms of its caloric value.

Legumes In addition to the ones we have mentioned so far, 60-70% of their content and fats, are unsaturated, that is, the so-called «good fat», which does not produce arteriosclerosis. It also contains other components of special interest for patients with diabetes, and they are accepted as substances with therapeutic properties.

Therefore, today there are enough scientific data that support how healthy the moderate and habitual consumption of legumes can be in any of their preparations.

The legumes can avoid the exaggerated absorption of sugars so it becomes a necessary dish in the diet of diabetic patients, or at risk to suffer it, In 1945, an article was published in the journal Science that reported that the aqueous extract obtained from white beans obtained a fraction that delayed the action of enzymes such as pancreatic amylase, however, this was not given much importance, since in At that time it was thought that the vegetables presented some toxic substances that invalidated their use.

This is no less true, because they have proteins that are capable of giving red blood cells, but these are destroyed when heat is applied to their cooking, which acts as a purifier of this food. This process is done by administering water and putting it to cook at 100 degrees for at least 10 minutes, but as is the usual way of cooking them, there is no danger to man when consuming it.

In 1989, a study showed that the inhibition of enzymes could also reduce the glycemia in people who consumed them as well as blood cholesterol levels for 6 hours after meals, which makes it a therapeutic dish for the patients. diabetic patients

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