Legumes, also known as large-seeded (legume) plants, are plants from the legume family, with large seeds, grown as edible, fodder plants. They are the raw material for the food industry. Legumes include spring annual plants – fruits, legume seeds (beans, peas, broad beans, etc.) and grains, as well as perennial legumes – plants used as fodder (yellow, white, permanent lupine, field beans, field vetch , fodder).
Do legumes we include, inter alia, edible legumes. The most important of them, i.e. peas, lentils, chickpeas, beans, broad beans, have a low glycemic index and do not cause a rapid increase in blood glucose levels. These plants represent a very good source of proteinnecessary for the proper functioning and development of a human during adolescence, as well as in athletes and pregnant women. They contain a lot of fiber, which regulates the functioning of the intestines and is essential for fighting constipation and regulating blood cholesterol levels.
In addition, legumes they contain polyunsaturated fatty acids, minerals such as: calcium, phosphorus, iron, magnesium, iodine and potassium. Through B vitamins, they protect the nervous system, alleviate the effects of stress and help prevent anxiety and depression. They are also rich in antioxidants and phytoestrogens, which may lower the risk of atherosclerosis and heart disease.
Previously mentioned edible legumes have a very good effect on the body:
- Beans are a rich source of protein, minerals and iron. Peas provide a lot of protein, fiber, iron, zinc and phosphorus. It is also a source of vitamins B1 and K and folic acid.
- Broad beans help deacidify the body, have a large amount of protein, fiber, iron, magnesium and carbohydrates.
- Chickpeas are rich in dietary fiber and are a source of vitamins B1 and B6. Often served as humus, in the form of a paste.
- Lentils are a source of protein and carbohydrates, zinc, iron, phosphorus, vitamin B1 and folic acid.
- Soybeans are the most rich in protein, vitamins B1, B2 and K, magnesium, phosphorus and iron. It also contains lecithin to improve memory and concentration.
Despite the many advantages, legumes, are considered to be difficult to digest and can sometimes cause flatulence, gas or a feeling of heaviness in the stomach. It is certainly due to the form of their processing and the way they are served. So that they are better absorbed by the body, should be served with greens, seaweed or low starch vegetables.
Eating these plants is not recommended people after liver, intestine or pancreatic surgery, as well as after gallbladder surgery. People with thyroid problems should also be careful, as some of the legumes contain thioglycosides, the excessive consumption of which may disturb the functioning of the thyroid gland. Phytoestrogens in soy can also inhibit the transport of iodine to the thyroid gland, which may disrupt thyroid function.