Legumes are dicots - one of their characteristic features is that their seeds are composed of two halves. To include edible beans such as peas, beans, lentils, soybeans, peanuts. Since the nutritional value of peanuts making it more similar to the nuts, the rate of consumption is significantly lower for him than for legumes.
Legumes are an important product of many national cuisines in the world, but in the West they are used relatively little. Meanwhile, legumes - it is inexpensive, nutritious source of protein, which can replace human animal proteins. Animal proteins are generally rich in saturated fats in the legume contain unsaturated fats - and those in the minimum amount.
Legumes also are an excellent source of minerals, dietary fiber, and other important health matter. Soybeans today attracts the attention of many scientists as a unique source of phytoestrogens known as isoflavones. In other legumes, these substances are practically absent, but they have other useful elements that contribute to the treatment and prevention of many diseases.
Legumes and disease prevention
The ability of the carbohydrate foods raise blood sugar levels
Blood sugar - a very important indicator
- One of the main indicators of human health
designated glycemic index. Typically, foods with a high glycemic index cause a rapid rise in blood sugar levels, because of which the pancreas produces more insulin
The principles of action of insulin - the science of saving lives
Than after ingestion nizkoglikemicheskih products. Chronically elevated blood sugar levels and the development of excessive amounts of insulin gradually can lead to the development of Type II diabetes. Since most legumes low glycemic index, and their replacement with foods such as rice and potatoes have a high glycemic index may help prevent Type II diabetes, as well as the prevention of deterioration.
Obesity is another factor contributing to the development of Type II diabetes. Numerous studies have shown that delaying the appearance of products nizkoglikemicheskie hunger and reduce the appetite. In addition, it was found that a diet dominated nizkoglikemicheskie products helps to quickly cope with the extra weight. Legumes thus contribute to the prevention of obesity, and if necessary, help to lose weight.
According to one study, which involved men and older women, regular consumption of legumes can prevent the development of glucose intolerance
Glucose: The energy source
In one study, researchers for 19 years watching over the health of men and women who hold different diets. It was found that those who have eaten beans, lentils, peas or at least four times a week, the risk of cardiovascular disease was 21% lower than those who eat legumes less frequently than once a week. Regular consumption of legumes, in addition, 6-7% reduces the blood cholesterol level.
This effect is due to several legumes their characteristics. Legumes are rich in soluble fiber, which has the property of lowering cholesterol levels. Increased levels of homocysteine in plasma associated with an increased risk of cardiovascular disease; legumes contain a lot of folic acid, which helps to lower homocysteine levels. Magnesium and potassium, which are rich in beans, reduce the risk of heart disease by lowering blood pressure.
Some scientific evidence suggests that pulses contribute to the prevention of certain cancers, particularly prostate cancer. However, currently available research results is not enough to draw definitive conclusions.
Once the beans were part of the diet in a fairly large number. From them prepare stews, soups, which now appear less frequently. Some say they are not very easy to cook - it takes a long time. In fact, today, this problem should not exist, because they can be found in canned form, if you do not have time.
In order to avoid any adverse effects from the gastrointestinal tract (bloating and flatulence) is recommended before cooking raw vegetables boiled for a few minutes.
The glory of "heavy" products
Another reason for which many are afraid to eat bean - it is their reputation of products from which are fattening. But do not blame overweight eating nutritious legumes - they ate for centuries without the threat of obesity, but now, with the development of the industry with its salted and smoked, for some reason they got into the list of deprecated and perpetrators in the worldwide epidemic of completeness.
To avoid the possibility of gaining weight, just do not need to eat beans with fatty meats and sausages, which are far superior to them by the number of calories and fat content.
The nutritional value
In its dry form, beans are a rich source of protein (25%), minerals, vitamins, fiber, complex carbohydrates (45-55%), but they do not contain fat.
When subjected to heat treatment, for example, fried, naturally, they lose some of the necessary substances and fat gain, but still are very useful in this form. They remain magnesium, 4-5% fiber needed for normal digestive process.
The kind beans contain about 100-120 kcal per 100 g Thus, you can immediately eliminate the risk of sudden weight gain just from eating legumes. Their nutritional value is too great to abandon them on the pretext of weight loss. However, the problem of bloating is in this case imperative that, of course, deprives them of the fans.