Legumes 3 good reasons to eat them: HEALTH
Kidney bean, cannellini beans, lentils, chickpeas, black chickpeas, peas, beans, soy, lupins, Cicerchie, Roveja, Peanuts, Toscanelli, Dall’Occhio …These are at least 100 different varieties of legumes in the world. But how many are the good reasons to eat them often?
Have you heard about the fact that in the future we have to eat insects? Perhaps if we begin again to eat legumes there would be no need to talk about it, because legumes are best candidate, as protein food, that response to the challenge to feed 9 billion people n 20150. Why legumes? Because they combine environmental sustainability, savings and health benefits. Today I want to talk about their healthy benefits and the presence of the anti-nutrients.
Probably if ONU and FAO says that 2016 is the “years of the pulses” they have their reasons. Among the properties of legumes we found that:
- They are rich in vitamins such as thiamine (B1), niacin (PP), folic acid, biotin (vit. H) and C
- They contain various minerals such as phosphorus, calcium, iron, potassium, magnesium and many trace elements and fiber
- They are an excellent source of protein (g of protein per 100 g of product: 37 Soybean dry, shelled dried beans 27, 24 Borlotti, cannellini 23, 23 Lentils, dried peas 22, Cheackpeas 21)
- They are suitable for those who are anemic during pregnancy for the intake of iron and calcium
- They reduce the risk of cancer, especially colon one
- They support glycemic control and help the lazy bowel
These are some of the reasons why we have to eat more legumes paying attention on the amount, the ideal portion is 40-50g (dried), in this way, they also reduce the effects of anti-nutrients
To know more about it I asked the opinion to an expert in nutrition and food science: IEO researcher and chef amateur Marco Bianchi:
Eating legumes is healthy?
Absolutely yes! They are very rich in protein! Even better if we combine them to cereals because this pairing helps us to create balanced and tasty dishes. Examples of “coupled”: beans and barley, chickpeas and brown rice, quinoa and lentils and soybeans and barley!
Which are the anti-nutrients contained in legumes? The anti-nutrients can be contained in various foods not only in legumes! However many of these are eliminated with a prior soaking, cooking and rinsing and others anti-nutrients rebalance themselves the moment when we consume them along with other foods such as cereals.
What to do before eat legumes?
- Keep it soak several hours for two days, changing the water a couple of times
- To cook cover with water, add a pinch of baking soda, a bay leaf or sage or a piece of Kombu seaweed that will help to make them more digestible and reduce swelling. Then cook them until they are tender. Add salt only after cooking
- To make them sprout place them in a colander and moisten to 2 times a day
- To make a flour grind them in a coffee grinder or in a domestic mill
- To To flake put them in a press or in flaker
Try to eat them often in small quantities and don’t forget all the varieties of this gourgeous ingredients!