Beneficial properties of legumes

Many scientific studies have proven that eating legumes (chickpeas, peas, beans, lentils, beans, etc.) reduces the risk of cardiovascular disease and obesity.

In an interview with the newspaper "Izvestia", Dr. Daria Utyumova, a gastroenterologist, explains the beneficial properties of legumes.

She says: “Legumes are rich in substances that are beneficial to the body. For example, they contain vitamin C, which is a natural antioxidant that protects the body from oxidation processes that lead to heart disease, and enhances the activity of white blood cells - blood cells involved in immune processes. They also contain 10.5 percent "The body's daily need for phosphorus, which helps maintain healthy tooth enamel and mineralize bone tissue. 100 grams of these products contain about 18 percent of the body's daily need for iron, which is especially useful for people who suffer from anemia due to iron deficiency."

The doctor points out that protein constitutes 40 percent of the composition of legumes, so they make a person feel full for a long time. It is also low in calories. For example, 100 grams of boiled beans contain 180 calories. In addition, legumes improve the digestive process because they contain a high percentage of dietary fiber, as 100 grams of them contain 15 grams of dietary fiber, equivalent to 50 percent of the body’s daily need.

She says: “We must take into account that to maintain the health of the body, legumes alone are not enough. That is, we must follow a balanced and varied diet. For each meal, a plate with a diameter of 22-23 cm is divided into four parts: half for vegetables and fruits, and a quarter for vegetable proteins, such as Beans, peas, lentils or animal feed - lean meat, fish or poultry, and the second quarter - for complex carbohydrates such as cereals and pasta.

The doctor recommends eating legumes 2-3 times a week, no more, because they put a burden on the digestive system and cause gas formation and flatulence.

She says: “It is not recommended for those who suffer from gout to eat legumes because they contain purines, which are transformed in the body into uric acid crystals. It is also not recommended for those who suffer from stomach and duodenal ulcers, because they can irritate the mucous membrane of the digestive system because they contain coarse dietary fibers.”