Curiosities Of Legumes That You Did Not Know
Legumes are a food of plant origin whose environmental impact and economic cost is low. In addition, it is advisable to consume them at any stage of life and at least 3 times a week, due to their high nutritional value. For this reason, we want to reveal 5 curiosities of legumes to encourage you to include them in your day to day.
Curiosities about legumes that you may not know
1. They have an international day
Since 2016, February 10 was chosen by the Food and Agriculture Organization of the United Nations (FAO) to celebrate the international day of pulses. The objective is to promote its consumption among the population, since the recommendations are barely covered and the decline since the 1980s has been considerable.
It is also intended to raise awareness about its richness in nutrients such as protein, fiber, carbohydrates, magnesium, potassium and calcium. And, in addition, they are used all over the world and can be prepared in a thousand different ways.
2. They contain proteins of high biological value, the eternal debate among the curiosities of legumes
When it is said that a food is of high biological value, it refers to the fact that it provides essential nutrients for the body. In this case, we are talking about the amino acids that make up the protein chains. And, although it is true that legumes are lacking in methionine and cysteine, there are exceptions such as chickpeas, beans and soybeans. On the other hand, the rest of the legumes must be combined, together or separately, with a cereal such as rice, millet, etc.
This implies that the consumption of legumes with meat, fish or eggs in the same meal is unjustified. In fact, if there is something that characterizes us, it is excessive protein intake. Therefore, you will hardly have a protein deficit.
3. Peas are legumes despite their green color
Yes, how you hear it. As much as peas look like vegetables in nutrients or frozen ads say, they are legumes. What makes the difference between one food group and others is how they are found in nature.
So, on the one hand, a legume is a collection of dried seeds stored in pods that grow underground. On the other hand, vegetables are the edible part of green plants, like the leaves and the stem. However, it is a good idea to offer a good plate of peas to your children for lunch or dinner, but not in place of the vegetables.
4. Peanuts are also legumes, even if they tell you otherwise, the TOP 1 of the curiosities about legumes
This is the curiosity that may surprise you the most, since almost no one has ever considered it. Like peas, they are seeds and are in a closed pod. And, there is something more curious, and that is that, when you buy any mix of nuts from the supermarket, practically none of them usually contain them. They usually carry peanuts, seeds and roasted corn unless there is a raisin. Likewise, the portion consumed as an aperitif is minimal.
5. They are good for the microbiota despite the discomfort they sometimes cause
Lastly, they are a group of highly fermentable fiber-rich foods. That is, they feed our intestinal bacteria and promote the assimilation of nutrients and the proper functioning of the immune system. They also help reduce the risk of constipation, obesity and colon cancer, among other pathologies.
At this point, we can affirm that including them in the day-to-day is recommended. However, they contain galactans, which are responsible for gas and abdominal bloating that sometimes cause us discomfort. What happens is that, since there is an alteration in that microbiota or in the intestinal wall, they are fermented, and they cause the aforementioned symptoms to appear.
Therefore, the advice is that, if it happens often, opt for peeled legumes (the red lentils are already, so you save time) and crushed after being soaked at least 24 hours before. You can even add cumin or anise to the cooking water.
As you have seen, legumes can be included in a healthy diet even though their value is underestimated. Also, if you don’t like one, try another, as well as different preparations such as salads, spreads, stews, stir-fries, soups, etc.
