5 good reason to indulge with legumes !
Also called “dried vegetables”, lentils, chickpeas, white or kidney beans, soy or split peas are a vegetable family as rich in flavours as benefits. What are their secrets?
1. Treasures of wellbeing
Vitamins from group B, iron, copper, magnesium, manganese, zinc, phosphorus, as well as fibers, carbohydrates and proteins: many scientific studies have showcased the very positive effect that eating legumes have on health. They could allow fighting against excess weight, obesity and preventing type 2 diabetes.
2. Rich in complex carbohydrates...
Full of complex carbohydrates and fibers, they are digested slowly and bring a feeling of fullness: legumes fill up! With their weak glycemic load, they bring sustainable energy. It was proven* that their consumption on a regular basis participates to lowering the total cholesterol level, and cardiovascular risk.
* Bazzano L.A., Thompson A.M., Tees M.T., et al., Non-soy legume consumption lowers cholesterol levels: a meta-analysis of randomized controlled trials, Nutr Metab Cardiovasc Dis, 2011 Abeysekara S., Chilibeck P.D., Vatanparast H., et al., A pulse-based diet is effective for reducing total and LDL-cholesterol in older adults, Br J Nutr, 2012
3... and in proteins
Containing over 5% to 10% of proteins (5.6 to 10.2g for a 100g portion of cooked legumes*, not including soy), legumes are allies of choice for a balanced diet. The proteins they bring are different to those of meat: they are rich in lysine and poor in sulfur amino acids. Good news: cereals (wheat, rice…) contain what is lacking in legumes. By associating them in the same day or meal, we thus obtain proteins of good nutritional quality. Kidney beans and rice, lentils and pasta, semolina and chickpeas: winning duos!
* source: CIQAL
4. Good for the soil, the environment…
Natural green fertilizer, these plants capture the nitrogen in the air (essential element to plant growth) and re-introduce it into the soil which in turns fertilises it in a natural manner... and benefits the crop that follows. Thus, they reduce greenhouse gas emissions (no need for synthetic mineral fertilisers) and help preserve biodiversity.
5... and tasty on the plate!
Eaten throughout the world, they allow a variety of menus: Lebanese falafel, tex-mex chili con carne, sautéed rice with lentils… Acclaimed for their low cost, they allow for eating more plant-based and more balanced. And to gain some time, we find them easily in ready-to-use conserves which avoids the soaking and cooking times, which are often rather long.