Beans: fighting obesity and 5 other things you didn’t know

Legumes have always been associated with more traditional diets. Not only do they star in many typical Spanish dishes, but recipes can be found all over the world and especially in areas of central America and Asia. However, legumes are not a thing of the past and, in fact, experts are crying out for it to be a fashionable food again.

The main reason is that it is a group of foods that is characterized by being very healthy and having a very complete composition in nutrients. In fact, they have all macronutrients in healthy proportions: a good supply of fiber and protein and a low fat content.

Legumes are very energetic foods, and have a high number of calories. However, they are nutrient-filled calories and can be helpful while dieting and for weight loss. About 350 kilocalories per 100 gram serving are approximately the legumes.

Fiber: the stuff of miracles

The main component of legumes is carbohydrates. They have a high content in starches that are usually associated with a high glycemic index or, what is the same, that cause a rapid increase in blood sugar. Legumes don’t have this problem because they also have plenty of fiber.

This component causes the assimilation of carbohydrates and blood sugar intake to occur slowly. Fiber also helps maintain a good state of intestinal flora and immune system. In addition, the high content of minerals and B vitamins complement the healthy supply of legumes.

While sausages, which are processed meats, are not recommended because of the relationship that the World Health Organization (WHO) has drawn between them and some cancers, this legume is very positive for health.

Lose weight with beans!

Although we associate these legumes with very high calorie dishes, the legumes themselves are not fattening. In fact, experts say they help lose weight because their fiber content provides satiating effect and prevents us from overconsumption of higher quality calories. The calories of the beans have a high quality because they come from very important nutrients and beneficial for the maintenance of our health.

Ideal substitutes for meat

Legumes may, in fact, replace the protein intake of animal meat, but for this they must be supplemented with other foods. Proteins are made up of amino acids and, among them, there is a group that the body itself does not produce, they must be incorporated with the diet. Legumes in general, and beans in particular, lack a good proportion of methionine.

But there’s nothing to worry about. Many cereals and some nuts contain this essential amino acid. Therefore, if we accompany the beans with them, we will get complete proteins. Methionine is present in wholegrain bread, rice and many nuts.

 

They are good for the Earth

Finally, beans, such as legumes in general, help the conservation of the environment for many reasons. Their cultivation requires little water compared to raising livestock and also revitalize the soil in which they grow because they help fix nitrogen in the soil, an element that favors the cultivation of vegetables and other legumes. In addition, a wide variety of legumes are grown in Spain and, if we choose the ones that are produced here, a shorter food transport is encouraged and therefore with less polluting emissions.