Legumes, the proteins of the future
From a nutritional point of view, legumes complement each other with cereals. In addition, their proteins are recognized as a valid substitute in plant-based diets and excellent allies against various diet-related pathologies, such as cholesterol, hypertension, cancer and much more.
As already mentioned, they are rich in Plant-based proteins , in fact they contain a good quantity of essential amino acids, which make them an important protein source for vegetarians and vegans, who can include them in the form of plant-based alternatives to dairy products, such as tofu made with soy, and to meat.
They are rich in fiber , both soluble and insoluble, which promote healthy digestion and regular bowel movements, preventing constipation. They also contribute to a prolonged feeling of satiety , thus also promoting weight management and potentially reducing overall calorie intake.
Their complex carbohydrates They are digested slowly and lead to a gradual release of energy. This makes legumes a good choice for maintaining stable blood sugar levels, avoiding blood sugar spikes.
Legumes are also rich in various vitamins and minerals such as folate, iron, potassium, magnesium and zinc, which are essential for overall health and well-being.
Finally since I am Low in fat and containing mostly unsaturated fat, legumes are considered heart-healthy. Because of this, they have been linked to a reduced risk of heart disease due to their high fiber content and low levels of saturated fat and cholesterol.
Incredibly Versatile in the kitchen , legumes can be used in soups, stews, salads, curries and as a base for vegetarian and vegan dishes.
For some decades, especially for those who are subject to gluten intolerance , legumes can be purchased in the form of flours, pasta and bread making preparations .
One piece of advice is to Always soak legumes in plenty of water with the addition of vinegar or lemon juice, at least 24 hours before cooking, and cook them properly, to improve their digestibility and reduce unwanted effects on the intestine.
