Legumes often spark debate among various groups. Some individuals opt to remove them entirely from their dietary regimen. Nevertheless, legumes serve as a fundamental component of many cultural cuisines. Consequently, one might question their health implications.
This article aims to clarify whether legumes are advantageous or detrimental to your well-being.
What are legumes?
The legume family encompasses a variety of plants that generate pods containing seeds. The designation “legume” specifically refers to the seeds produced by these plants.
Widely consumed legumes include lentils, peas, chickpeas, beans, soybeans, and peanuts.
These various types exhibit significant differences in terms of nutritional content, visual characteristics, flavor profiles, and culinary applications.
Nutrition
Legumes possess an impressive nutritional composition, serving as an abundant source of beneficial fibers and proteins.
For instance, a single cup (198 grams) of cooked lentils provides a substantial amount of nutrients.
- Calories: 230
- Protein: 18 grams
- Fiber: 16 grams
- Carbs: 40 grams
- Iron: 37% of the Daily Value (DV)
- Folate: 90% of the DV
- Magnesium: 17% of the DV
- Potassium: 16% of the DV
Furthermore, the same quantity provides more than 10% of the Daily Value for vitamins B1, B3, B5, and B6, in addition to phosphorus, zinc, copper, and manganese.
Legumes rank among the most excellent plant-derived protein sources. They are not only rich in nutrients but also cost-effective, rendering them a fundamental component in numerous developing nations.
Contain antinutrients
The presence of certain compounds negatively impacts the nutritional quality of legumes. Raw legumes are known to contain antinutrients, which can interfere with the digestive process and the absorption of other vital nutrients.
Phytic acid
Phytic acid, also known as phytate, is an antioxidant present in all edible seeds of plants, including legumes.
It hinders the absorption of essential minerals such as iron, zinc, and calcium when consumed in the same meal, potentially leading to mineral deficiencies in individuals who depend on legumes or other foods high in phytate as a primary component of their diet.
This concern is particularly significant in populations with low meat consumption, where high-phytate foods frequently constitute a substantial portion of meals, a scenario often observed in developing nations.
Conversely, people who regularly consume meat generally do not suffer from mineral deficiencies caused by phytic acid. You can diminish the phytic acid content in legumes through various techniques, such as soaking, sprouting, and fermentation.
Lectins
Lectins represent a group of proteins that can account for as much as 10% of the total protein content found in legumes.
These proteins are resistant to digestion and may influence the cells that line the intestinal tract.
A notable example of a lectin is phytohemagglutinin, which is present in red kidney beans. In significant quantities, it can be toxic, and there have been multiple reports of poisoning resulting from the consumption of raw or inadequately cooked kidney beans.
In contrast, most other edible legumes contain lectins in amounts that are insufficient to produce adverse symptoms.
Therefore, you should consume beans only after thoroughly cooking and properly preparing them.
Soaking beans overnight and boiling them at 212°F (100°C) for a minimum of 10 minutes effectively reduces the levels of phytohemagglutinin and other lectins.
Rich in healthy fibers
Legumes are particularly rich in advantageous fibers, such as resistant starch and soluble fibers. These fibers travel undigested through the stomach and small intestine until they reach the colon, where they provide nourishment to beneficial gut bacteria.
While they may cause some discomfort, including gas and bloating, they also assist in the formation of short-chain fatty acids (SCFAs), like butyrate, which can improve colon health and reduce the risk of colon cancer.
In addition, both resistant starch and soluble fibers contribute to satiety and are effective in stabilizing blood sugar levels after eating, which may enhance insulin sensitivity.
Other health benefits of legumes
Legumes have been associated with a variety of health benefits, notably a lower risk of heart disease and reduced cholesterol levels.
Randomized controlled trials have shown that the habitual consumption of these plant-based foods may lead to decreases in blood pressure and triglyceride levels.
Moreover, the rich fiber and protein content of legumes can promote a sense of fullness, potentially leading to lower food consumption and aiding in long-term weight management.
The bottom line
The consumption of legumes is connected to a variety of health benefits. They offer a notable nutritional profile and are considered one of the premier sources of plant-based protein.
Despite the presence of antinutrients, employing methods such as soaking, sprouting, and boiling can significantly lower their levels. Thus, when legumes are prepared correctly, they are a nutritious addition to a well-rounded diet.
