There is one legume that stands out from the rest because it is great for humans. We tell you what it is and why you should include it in your diet from now on
Nutritionists and health experts have been warning of the obesity pandemic for years. Only in Spain, 14.5% of adults are obese and 38.5% are overweight. A few extra kilos that affect health and are the direct pass to suffer from many diseases.
Apart from the fact that being obese may be unsightlier, people must be more aware that their diet affects their health and their life expectancy. To fix it, all we have to do is return to the dietary patterns of yesteryear, the traditional diet, that of our mothers and grandmothers.
Today we bring you a very tasty and cheap legume that will help us get rid of extra kilos at the same time as the city of our health. We talk about beans.
Beans, beans, kidney beans, fabas, beans ... whatever you call them, you have to eat them
Beans, beans, haricot, beans ... are some of the best legumes to be healthy and slim. At least that is what numerous studies claim.
A meta-analysis of all available clinical trials on the effects of eating legumes, published in The American Journal of Clinical Nutrition, showed that adding a cup of beans to the diet, every day for six weeks, can help us lose 300 grams. Although it is a small amount of weight, it is remarkable that just by eating this legume we lose weight without doing anything else.
Another study that looked at the eating habits of Americans found that bean consumers followed healthier diets overall. Compared to those who did not eat beans, the bean consumers consumed more fiber and micronutrients such as potassium, magnesium, iron and copper.
Those who ate beans normally also had a lower body weight and smaller waist compared to those who did not.
Beans will not only keep you slimmer, but also healthier. In fact, eating beans normally, according to studies, reduces lowering 'bad' cholesterol, as well asthe risk of ischemic heart disease and diabetes.
Legumes, a natural source of protein
The consumption of legumes has been reduced in the Spanish population by almost 50%. Currently, in Spain about 70 grams are consumed per week (just one serving) compared to the 2 or 3 servings recommended weekly.
Beans are one of the legumes that can be consumed throughout the year. Laura González, Nestlé's head of health and nutrition, clarifies in El Bisturí “legumes are the plant food with the highest protein content," Efe reports.
Legumes are limited in protein because they lack an essential amino acid, methionine. However, "if we combine them with cereals or derivatives (bread, rice, pasta) they complement each other to form proteins of high biological value, similar to animal proteins", says the specialist.
In fact, they are essential in a vegetarian diet to achieve a correct protein intake. As classic examples, point to lentils with rice, peas with pasta, or bean salads with corn.
· Complex carbohydrates. "In general, legumes are rich in complex carbohydrates such as starch, which has a low glycemic index" The nutritionist indicates how when taking this type of food, the hydrates gradually pass into the blood, hence they are especially indicated for diabetics and athletes.
· High fiber content. They are a source of fiber, mainly soluble, so they have a high satiating effect. They can be used as an ally to regulate intestinal transit and combat constipation.
· Minerals and vitamins. They provide minerals such as calcium, iron, magnesium, zinc, and vitamins such as niacin, folic acid, and vitamin B6.
· Little cholesterol Its consumption is recommended for people with high cholesterol. "Being a food of plant origin, they do not provide cholesterol," says Laura González. In fact, according to the nutritionist they contain very little fat, and in themselves they are not a very caloric food.
However, the dietician emphasizes the method of preparation: if we cook them with fatty sausages such as chorizo or bacon, their fat and energy content can increase greatly. That is why light preparations are recommended, such as scrambled eggs, salads or preparations with vegetables.
Your system is busy. When you eat something, your food takes a twisty trip that starts with being chewed up and ends with you going to the bathroom. A lot happens in between. The health of your gut plays a key role in your overall health and well-being. You can make choices to help your body stay on tract.