Due to its important energy contribution, legumes have been one of the most marginalized foods in weight loss diets. However, today they are included in all food pyramids in their own right.
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Legumes are allies of our health and must be included, twice a week, in diets for weight control and reduction, as they are satisfying, provide many proteins and hydrates and few of the healthiest fats.
Reasons to eat legumes and not get fat
- They contain a lot of proteins: They have twice more protein and half less carbohydrates than pasta, which means they are filling and provide energy.
- They are very low in fat: They hardly incorporate lipids in their composition, since most legumes do not reach two grams of fat content and, in addition, most of them are unsaturated fatty acids, beneficial for health.
- They are satiating, due to their high protein content, fiber concentration and low glycemic index, which makes them a valuable food for diabetics.
- They provide few calories: They are foods of low caloric density, since legumes absorb a lot of water during the cooking process and that means that they offer few calories in a large volume.
- They are very nutritious: They provide micronutrients such as potassium, folic acid, B vitamins, iron, calcium, phosphorus, magnesium and antioxidants.