What are the legumes that everyone, big and small, love and consume frequently? This small, beneficial food that is not deficient in our tables is the fruit or seed of the plants belonging to the legume family. Legumes with 19,500 different types are the source of vegetable protein that people have consumed for thousands of years.
Gluten-free, affordable, abundant, easily accessible and highly nutritious natural food, pulses are health-friendly foods of all ages and income levels.
Types of Pulses:
BENEFITS OF PULSES:
- High Protein Source: Legumes contain high amounts of vegetable protein. Protein is required for the healthy function of our cells and our muscle growth. Eating 6 spoons of pulses per day meets most of our daily protein needs. For example, a cup of dry beans 19 gr. protein is available.
- Regulates Exiting the Toilet: Legumes regulate large bowel movements due to their abundant fiber content. One cup of lentils is 16 g. fiber and it meets 64% of daily fiber need. As the amount of fiber we take increases, the amount of water we drink should increase so that we cannot experience gas and bloating problems.
- Aids Slimming: Legumes are low in calories and keep full. As it is rich in vitamins and minerals, it nourishes the cells and accelerates metabolism. Thus, it decreases the risk of obesity by 22%.
- Supports Heart Health: According to the American Journal of Clinical Nutrition, triglycerides reduce blood pressure and inflammation. LDL lowers cholesterol.
- Nourishes Cells: It is rich in vitamins and minerals. It is a storehouse of iron, magnesium, calcium, phosphorus, folate, manganese and potassium. A glass of lentil meets 90% of the daily folate need and 37% of the iron need.
- Fights Type2 diabetes and Insulin Resistance: The high amount of fiber in pulses reduces the absorption of sugar in the blood and balances blood sugar.
SIDE EFFECTS OF PULSES:
Legumes also have an immune system mechanism like us. There are naturally some anti-nutrients in their structure to survive against pests and diseases and to maintain their species. The main ones of these anti-nutrients are phytic acid, tannin and lectin. The effects of these anti-nutrients on humans are in the form of inhibiting mineral absorption, causing protein deficiency, indigestion, gas, bloating and allergies in some people.
- Phytic Acid: It is an anti-food that prevents mineral absorption.
- Tannin: It is a kind of enzyme that prevents digestion, causes protein deficiency and causes intestinal system problems.
- Lectin: It prevents food absorption and causes bloating and gas, causing indigestion.
How can we minimize these negative effects and benefit from the vitamins and minerals in legumes?
Soaking or sprouting in water
It is beneficial to keep the hard legumes such as red beans, chickpeas, kidney beans, kidney beans, mung beans at least 8 hours, lentil varieties in salt water for 2-4 hours and cook with some cumin or use sprouting method. It is also a better option for digestion to eat dried legumes at lunchtime instead of in the evening.
Clovers that have been used in Chinese medicine for 5000 years are actually a legume family. According to Chinese medicine, it is anti-aging, preventing and treating cancer and diabetes. Thanks to the high vitamin K and calcium it contains, it prevents osteoporosis. It lowers blood sugar and protects the cell structure from free radicals and fights against aging thanks to antioxidants. It lowers the LDL. It is rich in vitamin C. Clover can be grown at home.
100 g clover;
- 23 calories
- 4 g of protein
- 2 g of carbs
- Contains 2 grams of fiber.
- May reduce stress-related anxiety disorder: Being rich in vitamin C reduces stress hormone.
- Supports eye health: Thanks to folate, folic acid, B6 and B12, it can prevent macular degeneration in eyes that develop with age.
- Boosts immunity: Strengthens our cells thanks to vitamin C and iron.
- Reduces the risk of cardiovascular diseases: Helps prevent accumulation of calcium plaques blocking the vessels.
Strengthens the bones: It is beneficial for strong bones thanks to manganese.
100 g bean sprouts;
- 3 g protein
- 6 gr carbs
- Contains 2 grams of fiber.
- Prevents anemia (anemia): Thanks to the high folate in its content.
- Lowers blood pressure: Thanks to the potassium it contains.
- Helps cell regeneration: Aids in making new cells thanks to folate, a water-soluble B vitamin.
- Supports skin and eye health: Vitamin A is high.
100 g dry kidney bean;
- 160 calories
- 5 g of protein
- 36 gr. carbohydrates
- 8 g fiber
- 200 mg of calcium
- Contains 700 mg of potassium.
- Aids slimming: Because it keeps satiated and accelerates metabolism
- Balances Blood Sugar
- Supports heart health
- Fights Cancer
- Repairs the skin: thanks to anti oxidants and vitamin C
- Good for crowns: thanks to the fibers it contains
100 g dried beans;
- 180 calories
- 14 g of protein
- 38 g of carbohydrates
- 12 g fiber
- 160 mg calcium
- Contains 540 mg of potassium.
One of the oldest seeds in the world, chickpea has been consumed for 7500 years. Chickpea flour, which is unique to the Middle East, Mediterranean and Africa, is also used in bread making.
- It's a slow-release carbohydrate, making it useful for weight loss.
- Balances blood sugar
- Prevents constipation.
- It is beneficial in preventing coronary heart diseases and cancer.
- It is rich in essential vitamins and minerals.
- It has an alkaline effect on the body.
- High source of vegetable protein.
100 g boiled chickpeas;
- 270 calories
- 15 g of protein
- 45 gr carbs
- 13 g fiber
- 480 mg potassium
- Contains 80 mg of calcium.
Lentils, a 13,000-year-old legume, is a storehouse of magnesium, iron and phosphorus, native to the Middle East, the Mediterranean and Africa. In particular, vegan and vegetarian diets are recommended to consume daily. There are many types such as red, yellow, brown, green, black (beluga). It is useful to soak lentil in water for 2-4 hours before cooking. It can be consumed as baby food from the age of 1.
- It is rich in fiber.
- It has the feature of removing oil and toxins from the body.
- It supports the heart.
- It has an alkaline effect.
- It regulates blood sugar.
- It is a source of vegetable protein.
- Increases immunity.
100 g lentils;
- 230 calories
- 18 g of protein
- 15 g of fiber
- 731 mg of potassium
- 6 mg iron
- 71 mg of magnesium
- Contains 356 mg of phosphorus.
M. HE IS. It has been used in Ayurvedic nutrition in India since 1500. Mung beans, which are from the same family as lentils, are rich in protein, fiber, antioxidants and phyto nutrients. It is consumed in various ways as raw, baked, fermented and flour. Like other legumes, it prevents heart disease, cancer, diabetes and obesity and has a high nutritional value.
100 g (1 cup) cooked mung beans;
- 212 calories
- 14 g of protein
- 15 g of fiber
- 55 mg of calcium
- Contains 97 mg of magnesium.
According to the American Journal of Clinical Nutrition, it is among the foods that prevent the formation of some types of cancer thanks to the polyphenols in kidney beans. While it prevents the formation of some types of cancer cells, healthy cells have been shown to prolong their life. It also reduces inflammation in the body thanks to the kaempferol it contains. Foods containing kaempferol have been shown to reduce the risk of cancer formation.
1 cup of uncooked kidney beans;
- 670 calories
- 41 g of protein
- 30 g fiber
- 121 g of carbs
- 2.5 g oil
- 10 g of iron
- Contains 218 mg of calcium.
Peanuts, which we think of as a nut type, are actually a type of legumes. Peanuts, which are highly protein sources, grow under the ground. For this reason, it is a type of pulses that can attract moisture and mold in the soil. For this reason, peanuts cause an allergic reaction in some people. It is healthy that peanuts, a quality source of protein and carbohydrates, are grown in organic and non-medicated soil.
One of the interesting features of peanuts is the high content of omega-6 fatty acids that are not beneficial for our health. It contains omega-3 20 times omega-3 fatty acids. For this reason, it is not recommended to consume too much. If we like peanut butter, which is very easy to prepare, we should do it ourselves at home.
DO WE KNOW THAT?
- Legumes are the cheapest source of protein.
- Legumes, which are vegetable protein instead of animal protein, can be consumed.
- Thanks to its healthy fibers and quality carbohydrates, it reduces the demand for bakery and sugar products.
- We can consume boiled legumes instead of salads, meat, vegetables instead of bread.
- Healthy bread can be made from pulses flour and healthier than cereal bread.
- Legumes are gluten-free and a source of quality carbohydrates.
- Peanut is a type of legumes containing high protein.
- Soaking and sprouting methods are necessary methods to consume legumes in a healthy way.
- While red meat has the effect of cell and vascular inflammation; Legumes, a vegetable protein, improve inflammation.
- The first type of legumes introduced to babies should be yellow and red lentils prepared as soup or puree from the age of 1.
- Hard pulses such as red beans, chickpeas, kidney beans are not recommended to people with sensitive bowel syndrome and permeable bowel syndrome (inflammatory bowel) until they are completely healed.
Holistic Nutrition and Health Coach – Intitute for Integrative Nutrition, New York
www.hilalakin.com – @hilal_the_coach 05333910828 – 02122147135
Windowist Tower, Eski Büyükdere Cad. No: 26 Maslak, 34467 Istanbul
* The article is intended to improve our quality of life and is not intended for medical treatment. Pregnant women, lactators, drug users and those with health problems should consult the medical doctor.