Everyone knows beans, peas and broad beans as the main representatives of legumes. However, if you asked about lentils or chickpeas, knowing them is a bit worse. The greatest number of legumes is eaten in South America and Africa (FAOSTAT data from 2009). It is approx 10-11 kg per year per person while in countries EU less than 3 kg per person per year. Eating peas dominates in Poland, followed by beans. The remaining legumes are eaten in such small amounts that they do not even make it into the statistics. The share of consumption of peas in the entire pool of legumes eaten by us is about 60%, and beans are the remaining 40%. Spaniards and Italians differentiate their consumption of legumes more and, in addition to peas and beans, eat a lot of chickpeas, lentils (Spain) and broad beans (Italy) *.
Why?
1. Legumes are excellent a source of vegetable protein. It accounts for about 20-35% depending on the type of plant. It is not a wholesome protein, but it can perfectly supplement the diet with amino acids, especially in: lysine (mainly soybeans), but also sulfur amino acids (important in the construction and appearance of hair, skin and nails).
2. The best amino acid composition it has soybean. Amino acids are present in good proportions. The situation is a bit worse with beans. There are less sulfur amino acids in it, less tryptophan (the deficiency of which can lead to diffuse alopecia). Compared to other legumes, soy has about 10% more protein, but also over 15% more fat. Therefore, you cannot overdo it with the amount of its consumption, due to the high calorific value.
3. Broad beans, soybeans, beans, peas and lentils also have a lot fiber alimentary tract. Eating 100 g of these plants covers from 50-100% of the daily requirement na, this ingredient. In a carnivorous human diet, this could be a good dose for a fiber supplement. Often, carnivores have significant deficiencies, and then problems with constipation, and in the future with cancer.
4. The wealth of minerals such as: iron, manganese, cobalt, phosphorus, zinc, calcium or magnesium it is also: lentils, broad beans, beans and peas.
5. Eating legumes may help lowering cholesterol, blood pressure, and protecting the liver. Dark lentils are a good source of iron. There is almost 100 mg of iron in 8 g of lentils. This is almost half of the daily requirement for a woman of reproductive age. Mung beans, soybeans and broad beans are a very good source of potassium and calcium.
Legume sprouts lighter than pods
Sprouts are often assessed by consumers as a tastier addition to the diet than the legumes themselves. You can argue with taste tastes, but not with the facts. Sprouts can even contain 2-3 times more ingredients nutrients than the seeds from which they were produced. This is because enzymes are activated during germination. They promote the increase in the amount of vitamins, as well as the release of minerals to be absorbed more easily. Ingredients such as protein, fat or carbohydrates are also broken down to some extent, which improves their absorption by the body.
Why aren’t you eating pods?
Legumes, due to the type of protein they are a source of (mainly globulins), can induceallergy. This is one of the reasons why their consumption is neglected. Soy is especially allergenic.
People who do not eat pods often explain that they like the taste of them, but preparation time it’s too long. It is true, if the time of soaking such plants is included in the preparation, it may turn out to be laborious. However, it is enough to think about it logistically and soak the beans or peas overnight, then the preparation time is significantly shortened. And stubborn lentils and chickpeas do not require (at all or long) soaking and you can skip this stage of preparation or shorten it significantly.
Another excuse for not eating broad beans, lentils or beans is theirs bloating character. This is thanks to the so-called soluble sugars. raffinoses. The body cannot absorb them because there is no enzyme to break them down. For this reason, the large intestine and its bacterial flora play the role of decomposition. The effect of bacteria is the release of gases, which in turn can contribute to the formation of flatulence.
The advantage of this whole situation is the fact that legume raffinase promotes the formation of bacteria that are good for the body Bifidobacterium bifidum. They are very much needed in the human body. Thus, soluble sugars received the so-called prebiotics.
Types of legumes:
- Beans: white, black, red, borlotto, pinto, flageolet, lime, mung, urd, adzuki, rice
- Peas: blue, green, yellow
- Soybeans: yellow, green, red, black
- Lentils: green, orange, brown, gray, yellow, black
- Broad bean
- Bobik
- Chickpea
A simple recipe for a dish with lentils to work, to be eaten cold.
Salad with lentils, tomato and ricotta (210 kcal, 4VP green)
3 tablespoons of green lentils – cook the day before
1 sweet tomato
1 slice of ricotta cheese
A method of preparing:
Dice the tomato and cheese. Mix all. Pack in a container and take to work. A delicious, simple legume dish. Stop making excuses and eat the pods.
And you, what are some simple recipes with legumes?
* Statistical data comes from Hodowla Roślin i Nasiennictwo (2/2010)