pulse, Fabaceae are the fruits or seeds of a family of plants called. It is consumed in abundance around the world and is a rich source of fiber and B vitamins.
It can replace meat as a vegetarian protein source.
Legumes have a number of health benefits, including lowering cholesterol, lowering blood sugar levels, and boosting healthy gut bacteria.
In the article "What are legumes", "what are legume varieties", "what are the benefits of legumes", "legumes are protein", "legumes with high protein value" Answers to such questions will be sought.
What are legumes?
pulsecontaining approximately 19.500 different species and 751 plant genera Fabaceae includes any fruit or plant seed in its family. Beans, lentils, peanuts, and peas are the most common foods consumed worldwide. legume varietiesare a few of them.
List of legumes
There is often confusion about which foods fall into the legumes category.
The goal of this process is to test the role and privilege manipulation in order to access the resources of a Are green beans a legume? Are peas legumes?Is lentil a legume?
pulse Here is a list of commonly used foods classified as:
- Beans
Soybeans
- Green beans
- Kidney Beans
- Broad bean
- Adzuki beans
- mung beans
- black beans
- navy beans
Red beans
- Chickpeas
- Black Eyed Peas
- Clover
- lentils
- Pea
- Peanut
Peanut You might think why it is on this list. This is because, unlike other types of nuts, peanuts grow underground and Fabaceae belongs to the plant family.
Normally legume Although classified as a nut, it functions as a nut.
Nutritional Value of Legumes
Beans, lentils, and peas are the main classes of legumes, and they are all relatively similar when it comes to their nutrient content.
pulse In addition to being rich in both protein and fiber, it is also packed with vitamins and minerals. Most legume varieties are high in micronutrients such as folate, iron, magnesium, phosphorus, manganese, and potassium.
Some also contain plenty of copper, zinc, calcium, B vitamins, and selenium.
For example, a glass of lentils provides 90 percent of your daily folate needs and 37 percent of the iron you need in a day.
Some types of beans are also good sources of antioxidants. For example, black beans, red beans, kidney beans contain anthocyanin; These compounds are the same compounds found in dark-colored foods like fruits, red cabbage, and eggplant.
Therefore, legumes meet almost all the nutritional needs of the body.
What Are the Benefits of Legumes?
High in protein
Most legumes contain adequate amounts of amino acids and plant-based proteinIt is one of the best resources.
For example, a cup of chickpeas and beans contains 15 grams of protein.
Protein is considered a very important part of the diet and plays a critical role for cellular function and muscle growth.
Because, pulse it becomes especially important in vegan and vegetarian diets and is used as the main protein source for these populations.
Eating enough protein suppresses appetite and provides satiety; It helps to lose weight due to these properties.
Balances blood sugar
A study examined the diets of 2.027 people and legume consumptionfound that minin was linked to low blood sugar levels.
This is because, pulseIt is high in fiber, which helps regulate blood sugar levels by slowing the absorption of sugar in the bloodstream.
Fiber also improves the ability to use insulin, the hormone responsible for transporting sugar from the bloodstream into cells, more effectively.
Legumes can aid weight loss
pulseThanks to its protein and fiber content, it can aid weight loss. Fiber moves very slowly in the digestive tract, which can reduce hunger and support weight control.
Similarly, protein, the hormone responsible for stimulating hunger to help manage appetite and food intake ghrelin tries to lower their level.
Good for heart health
pulsecan reduce various heart disease risk factors to help keep the heart healthy and strong.
For example, a large review study, eating legumesshowed that it can lower total and "bad" LDL cholesterol levels, both of which contribute significantly to heart disease.
It can also help lower triglycerides, lower blood pressure, and reduce various symptoms of inflammation to aid heart health.
Improves digestion
Daily eat legumesis beneficial for digestive health. Researches, pulse It shows that increasing your fiber intake with foods such as intestinal ulcers, diverticulitis, hemorrhoids, and gastroesophageal reflux disease (GERD) can help treat and prevent a variety of problems.
Helps prevent constipation
pulseIn addition to their impressive protein content, they are high-fiber foods that can help promote healthy cholesterol levels and overall cardiovascular health.
For example, a cup of cooked lentils contains 16 grams of fiber.
When you eat fiber, it moves slowly through your digestive system and adds bulk to your stool to help it pass. This is especially helpful when it comes to constipation.
Findings from a study conducted in 2019, legume consumption found support for a link between the prevention of deaths due to cancer.
The same study also found that consuming beans regularly had a lower risk of death from cardiovascular disease.
According to the American Cancer Institute, pulsefiber in, resistant starch and phenolic compounds all can support the growth of health-promoting gut bacteria (microbiome), help improve immune function, fight cancer and other chronic diseases.
Beans are rich in fiber and may be particularly protective against colorectal cancer, and some contain antioxidants that help fight free radical damage.
What Are the Negative Properties of Legumes?
Antinutrients
pulseAlthough there are many health benefits, there are also some negative features to consider.
pulse It contains "antinutrients" or compounds that may interfere with the absorption of important micronutrients such as iron and calcium.
pulseThe most common antinutrient found in the U.S.A. is phytic acid, which is the main storage form of phosphorus found in foods such as grains, legumes, and nuts.
Phytic acid It can bind to certain minerals such as iron, zinc, calcium, magnesium and manganese and prevent their absorption.
Over time this often legume It can cause nutrient deficiencies in people who eat it. This condition is much more likely to affect vegetarians.
Lectins, pulseis another type of antinutrient that is also found in. Lectins resist digestion and can even damage the lining of the gastrointestinal tract when eaten in large quantities.
By applying appropriate preparation techniques pulseThe harmful effects of antinutrients contained in can be minimized. Soaking and boiling are among these methods.
It is necessary to cook legumes
Most legume strain is safe for consumption and generally does not pose a health risk. However, eating raw or uncooked beans can be very dangerous.
Especially kidney beansContains phytohemagglutinin, a type of lectin toxic when consumed in large quantities. Cases of phytohemagglutinin poisoning as a result of eating raw or undercooked kidney beans have been reported.
Cooking kidney beans neutralizes phytohemagglutinin and removes its toxic properties.
Allergies
Since legumes contain a good amount of carbohydrates, diabetics should consume them in moderation and carefully.
For a well-balanced meal that stabilizes blood sugar pulsePair it with non-starchy vegetables, low-glycemic index fruits, and lean protein sources.
Some people may also be allergic to certain types of legumes. For example, peanuts are a common allergen and can cause symptoms such as hives, wheezing, and even throat tightness.
Legumes If you experience any negative symptoms after eating, stop eating and seek medical advice immediately.
Chickpeais an excellent source of fiber and protein.
Many scientific studies, such as chickpeas pulseIn particular, when they are replaced with red meat in the diet, they can help with weight loss, risk factors for heart disease and potentially cancer risk levels.
The nutritional content of one cup (164 grams) of cooked chickpeas is as follows:
Calories: 269
Protein: 14.5 grams
Fiber: 12.5 grams
Folate (vitamin B9): 71% of the RDI
Manganese: 84% of the RDI
Copper: 29% of the RDI
Iron: 26% of the RDI
Chickpeas are particularly beneficial in lowering blood sugar and increasing insulin sensitivity compared to other high-carbohydrate foods.
In a study of 19 women, those who ate a meal containing 50 grams of chickpeas had significantly lower blood sugar and insulin levels compared to those who ate the same amount of white bread or other wheat-containing foods.
Similarly, another study of 45 people showed that eating 12 grams of chickpea meals per week for 728 weeks significantly reduced insulin levels.
Eating chickpeas can also increase blood cholesterol levels.
Some studies have shown that chickpeas can reduce both total cholesterol and "bad" low-density lipoprotein (LDL) cholesterol, which are risk factors for heart disease.
The beneficial bacteria in the gut play an important role in many aspects of health, so eating gut-friendly fiber-containing foods is extremely beneficial.
A number of studies have shown that eating chickpeas can help improve gut function and reduce the number of bad bacteria in the gut.
Lentil
Lentilis a vegetarian source of protein; It is an indispensable food for soups and salads. It also has some health benefits.
The nutritional content of one cup (198 grams) of cooked lentils is as follows:
Calories: 230
Protein: 17.9 grams
Fiber: 15.6 grams
Folate (vitamin B9): 90% of the RDI
Manganese: 49% of the RDI
Copper: 29% of the RDI
Thiamine (vitamin B1): 22% of the RDI
Similar to chickpeas, lentils can help balance blood sugar compared to other foods.
In a study of 24 men, those given lentil-containing pasta and tomato sauce had significantly lower blood sugar levels than those who ate significantly less during meals and ate the same meals without lentils.
These benefits may be due to lentil's effects on the gut.
Some studies have shown that lentils can aid digestion and prevent spikes in blood sugar, contributing to intestinal health by improving bowel function and slowing the rate of stomach emptying.
Pea
Peas is also a legume typeand has different varieties. The nutritional content of one cup (160 grams) of cooked peas is as follows:
Calories: 125
Protein: 8,2 grams
Fiber: 8.8 grams
Folate (vitamin B9): 24% of the RDI
Manganese: 22% of the RDI
Vitamin K: 48% of the RDI
Thiamine (vitamin B1): 30% of the RDI
Many other legume Like peas, peas are an excellent source of fiber and protein. Many studies have shown that pea fiber has a number of health benefits.
One study of 23 people with overweight and high cholesterol ate 28 grams of pea flour daily for 50 days, experiencing significant reductions in insulin resistance and belly fat compared to wheat flour.
Pea flour and pea fiber have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, lowering blood triglycerides, and increasing feelings of fullness.
Because fiber feeds the healthy bacteria in the gut, pea fiber can also improve gut health. One study showed that it can increase stool frequency and reduce laxative use in older people.
At the same time in the intestines "lactobacilli ve Bifidobacteria " It can also help healthy bacteria thrive. These bacteria produce short-chain fatty acids that help promote gut health.
Kidney bean
Kidney Bean most consumed legume speciesIt is one of the first and is usually eaten with rice. It has a number of health benefits.
Nutritional content of one cup (256 grams) of cooked kidney beans:
Fiber-rich foods like kidney beans slow the passage of sugar into the blood and can therefore help lower blood sugar levels.
One study in 2 people with type 17 diabetes found that eating kidney beans significantly slowed the increase in blood sugar compared to rice alone.
Along with high blood sugar, weight gain is a risk factor for diabetes and metabolic syndrome, but kidney beans have the potential to reduce these risk factors.
Soybean
SoybeanIt is a type of legume commonly consumed in Asia. It has different health benefits.
The nutritional content of one cup (172 grams) of cooked soybeans is as follows:
Calories: 298
Protein: 28.6 grams
Fiber: 10,3 grams
Manganese: 71% of the RDI
Iron: 49% of the RDI
Phosphorus: 42% of the RDI
Vitamin K: 41% of the RDI
Riboflavin (vitamin B2): 29% of the RDI
Folate (vitamin B9): 23% of the RDI
In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.
There is a lot of evidence to suggest that the isoflavones in soybeans reduce cancer risk.
However, many of these studies are observational, meaning that participants' diets are not controlled, so there may be other factors that affect cancer risk.
A large-scale study combining the results of 21 other studies found that eating high amounts of soybeans was linked to a 15% lower risk for stomach and other gastrointestinal cancers. Soybeans seemed particularly effective in women.
Another study found similar results of soybeans in breast cancer. However, this effect was much smaller and the results are unclear.
Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens. This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause.
A large study of 403 postmenopausal women found that using isoflavones for two years significantly reversed the decrease in bone density that occurs during menopause, as well as calcium and vitamin D.
Soy protein and soy phytoestrogens can help reduce a number of risk factors for heart disease, including blood pressure and blood cholesterol.
Peanut
Technically speaking, peanuts are not actually nuts. Legume classified as.
PeanutIt is a good source of monounsaturated fats, polyunsaturated fats, protein and B vitamins.
The nutritional content of 73 grams of peanuts is as follows:
Calories: 427
Protein: 17,3 grams
Fiber: 5,9 grams
Saturated fat: 5 grams
Manganese: 76% of the RDI
Niacin: 50% of the RDI
Magnesium: 32% of the RDI
Folate (vitamin B9): 27% of the RDI
Vitamin E: 25% of the RDI
Thiamine (vitamin B1): 22% of the RDI
Because of their high content of monounsaturated fats, peanuts have a host of health benefits.
Several large observational studies have revealed that eating peanuts lowers the risk of death from many different causes, including heart disease, stroke, cancer, and diabetes.
Other studies examined the effect of peanuts on blood cholesterol.
The study of women with high blood cholesterol found that those who ate peanuts on a low-fat diet for six months had lower total cholesterol and lower "bad" LDL cholesterol compared to the standard low-fat diet.
Which legumes do you like to eat? How do you cook legumes? Do you wet or boil?
