When we talk about healthy and quality nutrition, we primarily think of whole grains as a source of fiber and protein, as well as fresh vegetables and fruits. But at the same time, for some reason, we overlook legumes entirely. They may not be the most attractive of vegetables, but legumes are more versatile and nutritious than you might think. Nutritionists recommend eating legumes, especially to those having nutritional deficiencies.
They are higher in fiber than cereals and pasta, with some additional benefits. Legumes are high in protein, low in fat, and full of important micronutrients such as zinc and iron. Research even shows that legumes are much more satiating than meat.
Reasons To Include Legumes To Your Diet
Here are eight excellent reasons why you need to consume beans more often.
- Extend Your Life
Studies examining older adults’ dietary habits show that as little as 20 grams of legumes a day can reduce the risk of death by 7-8%. And no other food group even comes close. Legumes can also improve and support brain function, which means better quality of life.
- Help To Prevent Disease
The benefits of legumes have been linked to the prevention of certain chronic diseases. These include diabetes, cardiovascular disease, and certain types of cancer. This means that all of their varieties play a role in disease prevention and treatment.
- Fight Bad Cholesterol
It would be great if there was a way to “undo” the damage caused by unhealthy fatty and fried foods. Good news! It turns out that peas, beans, chickpeas, and lentils significantly lower low-density lipoprotein (LDL), which we call “bad” cholesterol. Try replacing foods high in saturated fat with fiber-rich legumes.
- Help To Restore Body’s Nutritional Level
According to specialists from Desert Hope Treatment Center, an addict after the detox treatment must eat healthy foods rich in nutrients. It helps to recover the nutritional deficiency in the body. Legumes, chicken, fish, eggs, and nuts are among some major food items that such people must add to their diet. Eating legumes help them to become healthier again.
- Help To Lose Weight
What if there was a magical food that could help you feel full and lose weight at the same time? It does exist. The benefits of legumes have been linked to weight loss and weight management. Some research suggests that they are a key component of effective weight loss diets.
What if you can’t live without sweets? Try putting legumes in there, too, from cakes to cookies. Not only do they add more protein and fiber to any sweet treat, but they also have a low glycemic index. So they can help curb spikes in blood sugar.
- Protect From Harmful Sunrays
Sunscreen isn’t the only skin protection. Consuming legumes can actually help you fight UV exposure. Research indicates fewer skin wrinkles in older people who love legumes. These vegetables are also high in zinc, which helps to heal and smooth scars. It also prevents sun damage to the skin and slows the development of signs of aging.
Half a cup of beans, for example, contains your daily requirement of zinc. So eat them without shame if you spend a lot of time in the sun. Beans also contain antioxidant-rich polyphenol. It, when combined with sunscreen, protects you from rays and reduces your risk of skin cancer.
- Good For The Environment
Eating legumes instead of meat can drastically reduce your planet’s carbon footprint. One study says that the body’s processing of beans reduces greenhouse gas emissions, unlike meat products. By the way, legumes help not only the air.
Most plants need nitrogen fertilization for their development, but not legumes. They produce fertilizer for themselves, accumulating nitrogen in the roots. The benefit of legumes is that they help other crops that grow in the soil after them.
- Diminish Stomach Problems
You shouldn’t be afraid of increased flatulence after consuming legumes. The fear of gas from such food is really only in your head. Any stomach troubles you experience will diminish if you start consuming legumes regularly. And if you want to be completely calm, then add a pinch of baking soda to the water when soaking the beans before boiling.
Legumes are truly a gift from nature. If you haven’t included these beans in your diet, then you are at a great loss!
