Depending on whom you ask, are either very nutritious or harmful.
Some people choose to completely remove the pulse of your diet.
The vegetables should be avoided, or may play a role in a healthy diet?
This article analyzes the evidence.
What are legumes?
The family of legumes are plants that produce a sleeve with seeds inside.
In this article, we use the term "pulse" to describe the seeds of these plants.
Common edible legumes include lentils, peas, chickpeas, beans, soybeans, and peanuts.
The different types are very different in the diet, appearance, taste and use ( 1 ).
Conclusion: Legumes is a general term used to describe are the seeds of plants of the legume family, beans, peas, lentils, and peanuts.
Legumes are rich in protein and fiber
Legumes have a remarkable nutritional profile all ( 2 ) and are a rich source of fiber and protein.
A cup of cooked lentils provides ( 3 ):
- 18 grams of proteins [1] .
- 16 grams of fiber.
- 40 grams of carbohydrates [2] .
- 37% of the recommended daily intake of iron.
- 90% of the recommended daily allowance of folic acid.
- 18% of the RDA for magnesium.
- 21% of the recommended daily intake of potassium.
- More than 10% of the recommended vitamins B1, B3, B5 and B6, phosphorus, zinc, copper and manganese daily dose.
This comes with a calorie [3] bill 230, the legumes with high nutritional value, making calorie calories.
Leguminous plants have the ability to fix nitrogen from the atmosphere. Nitrogen is an essential component of amino acids, the building blocks of proteins.
Therefore legumes are one of the best sources of dietary protein herbs.
They are not only pulses of high nutritional value, but are also very cheap, which makes it a staple in many developing countries (makes 4 ).
Conclusion: The vegetables are very nutritious and rich in protein and fiber. They are also inexpensive and widely available.
Legumes contain anti-nutrients
Unfortunately, there is a downside to the nutritional quality of legumes.
Contain so-called anti-nutritional factors [4] , which are substances that can interfere with digestion and absorption of other nutrients are.
Phytic acid
Phytic acid or phytate is in all seeds of edible plants, including legumes.
Absorption of iron, zinc and calcium flour (deteriorates 5 , 6 ) and can reduce the risk of mineral deficiency in time to.
However, this is only relevant if the flesh [5] intake is low and foods high in phytates regularly Much of the food.
Meat eaters are not at risk of mineral deficiencies caused by phytic acid. Iron and zinc absorption from meat in the presence of phytic acid is also effective ( 7 , 8 , 9 ).
Conversely, the phytic acid is a serious problem if the diet is based largely based on cereals and legumes, as is often the case in developing countries. Vegetarians can also be at risk ( 10 , 11 ).
In these situations, different strategies can be used to be the content of phytic acid and to reduce the nutritional value. These include immersion ( 12 ), germination ( 13 ) and the fermentation ( 14 ).
Lectins
Legume lectins are a family of proteins in legumes that (may represent up to 10% of the total protein content 15 ).
Are resistant to digestion and some of them can influence the cells of the intestinal tract.
There are many different types of legume lectins. A well studied lectin phytohemagglutinin [6] , which is found in many types of grains, especially red beans [7] .
PHA is toxic in large quantities, and several cases of poisoning have been following the consumption of raw or undercooked beans (reported 16 ).
In most other legumes food, the amount of lectin not high enough to cause the symptoms in human beings.
But in general, cereals should never consume less fully cooked and ready.
Overnight soaking and boiling (100 ° C) 212 ° F for at least 10 minutes, deteriorated phytohemagglutinin and other legume lectins ( 17 , 18 ).
Saponins
Saponins are a heterogeneous group of nutrients found in a variety of plants. They are resistant to digestion, but may affect the cells lining the intestine.
Some believe they can increase intestinal permeability [8] , which is well known as leaky what. to a number of health problems
Currently remains speculative, and no evidence sleeves saponins damage in humans.
Conclusion: raw vegetables contain so-called "anti-nutrients" substances that damage suitable preparation methods, most of them going to cause too ..
Legumes are rich in healthy fiber
Legumes are rich in healthy fiber such as resistant starch [9] and soluble fiber [10] ( 1 , 4 , 19 ).
Resistant starch and soluble fibers have a lot in common.
Pass undigested through the stomach and small intestine until it reaches staying in places the large intestine where bacteria feed.
Often unpleasant side effects include gas and swelling [11] , but also leads to formation of short chain fatty acids, such as butyrate, which can be improved health of the colon, and the risk of colorectal cancer ( 20 , 21 , 22 ).
Both soluble fiber and resistant starch are also plentiful and food intake (reduced 23 , 24 , 25 , 26 ), which can lead to long-term weight loss [12] .
They are very effective in moderating blood sugar levels after a meal ( 27 , 28 , 29 ) and to improve insulin sensitivity ( 30 , 31 ).
Conclusion: Legumes are a rich source of fiber, which can have several positive effects on health.
Other health benefits of pulses
According to observational studies are legumes with a lower risk of heart disease (associated 32 ) and cholesterol ( 33 ).
Randomized controlled trials also suggest that regular consumption of vegetables can lower blood pressure and have positive effects on cholesterol and triglycerides ( 34 , 35 ).
Thanks to its high content of fiber and protein, legumes are very rewarding. This can reduce food intake and cause weight loss in the long term ( 36 , 37 ).
Conclusion: consumption of vegetables can lower blood pressure, lower cholesterol, improve, reduce the risk of heart disease and helps to lose weight long term.
Message Home
Legumes are the various health benefits are associated.
They have an impressive nutritional profile and are one of the best sources of vegetable protein.
However, like many other plant foods contain anti-nutrients that may affect their nutritional value supposedly. Beans can be toxic when raw.
Various strategies can be used to neutralize these antinutrients. Put to good use over the centuries traditional methods such as soaking, sprouting and cooking.
At the end of the day, are well prepared vegetables very healthy if they really consumed as part of a balanced diet a dish.
Credentials
- ^ protein (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ antinutrients (en.wikipedia.org)
- ^ meat (authoritynutrition.com)
- ^ phytohemagglutinin (en.wikipedia.org)
- ^ red beans (en.wikipedia.org)
- ^ intestinal permeability (en.wikipedia.org)
- ^ resistant starch (authoritynutrition.com)
- ^ soluble fiber (authoritynutrition.com)
- ^ swelling (authoritynutrition.com)
- ^ weight loss (authoritynutrition.com)
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