Legumes are one of the basic foods that you should add to your daily diet. Specifically, they are a type of vegetable with seeds and are high in carbohydrates. Because they provide high amounts of energy, it is important to monitor the portions by adding legumes to your diet.
Then we will talk about the benefits of consuming them. You will discover that, although for some they represent a food to avoid, they are vital for your health. You will also understand why they are a staple in vegetarian diets to supplement the requirements of fiber, protein, vitamins, and minerals.
Here we share 6 benefits of adding legumes to your diet
1. A high amount of protein
Are you a vegetarian and are you worried about getting the protein you need daily? Then, you should make sure to add legumes to your diet on a regular basis. This is because legumes are one of the best sources of vegetable protein.
This means that they will also help you eliminate extra kilos. Remember that protein will make you feel sated with less food and for longer. Protein is also necessary for your cells to work in the right way and to build muscle instead of fat.
To get the right amount of protein, simply add a portion of legumes to your daily diet. This usually equals half a cup (125 g) of the legume of your choice. This measure is correct as long as you prepare the vegetables in a healthy way, without excess fat or sodium.
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2. You will avoid constipation
Do not worry about accumulating excess toxins. By adding legumes to your diet you will be consuming fiber in high amounts. This is excellent because the fiber helps regulate the intestinal transit and prevents toxins accumulate.
Something you must remember is that the increase in fiber consumption also requires an increase in water. If you fall short of the amount of liquids you consume, you may experience colic and gas.
3. You will regulate your blood glucose levels
There is a belief that if you have diabetes or prediabetes you should avoid adding legumes to your diet. The reality is that you only need to monitor the amounts of what you consume because in excess you can have glucose peaks. However, eating them correctly favors the absorption of blood glucose and keeps you stable.
This was proven in a study with more than 2000 participants. The study sought to determine if pulses are really related to the metabolic syndrome.
Remember that one key to preventing your glucose from being altered by food is to exercise.
4. They contain basic nutrients
Another reason to add legumes to your diet is that they are one of the most nutrient-rich food groups such as:
For example, if you are fighting anemia, you should know that one cup (200 g) of cooked lentils gives you the 37% iron and 90% folate you need per day.
5. It helps you maintain cardiovascular health
Without a doubt, your heart is one of the most important organs of the body. Therefore, keeping it in good condition, oxygenated and functioning is necessary.
Therefore, you should know that adding vegetables to your diet guarantees you the decrease in LDL cholesterol. This is the harmful cholesterol that clogs the arteries and causes long-term problems. Of course, not everything is consuming vegetables. It is important that you also make sure you take the diet that your doctor tells you.
6. Control your weight by adding legumes to your diet
The last reason you should add legumes to your diet is that they will help you eliminate some kilos. Due to their fiber and protein content, they will make you feel sated for longer.
When you conjugate this with the fiber and protein that the legumes contain, your intestinal transit is regulated. The result will be an easier transit and the decrease of kilos in a short time.
Remember that sometimes, overweight is due more to the toxins accumulated in the intestine.
How to include legumes in your diet
Although legumes have so many benefits, it is important that you take some considerations when consuming them:
- You can include them in any meal but it is ideal to do it before dinner.
- Combine them with vegetables to obtain a more complete food.
- When cooking, avoid adding fat. The best option is to boil them.
We also recommend you to read this article: http://bitsofdays.com/diet-tips-for-gastritis/