Legumes in holistic nutrition

Legumes are a key component in Holistic Nutrition, playing a fundamental role in the provision of proteins to the organism. Their characteristics and culinary versatility allow us to incorporate them in the preparation of a wide variety of dishes, thus enriching our daily meals.

Below, we will analyze the essential contributions that legumes provide to human health, as well as some useful tips for their consumption. This way, if you are starting a dietary plan, you will be able to consider their inclusion in the preparation of your meals to maximize the benefits they provide.

What are legumes?

Legumes belong to the legume family, and are harvested primarily for their seeds. Examples of legumes include beans, chickpeas, soybeans, peas and lentils, which are a crucial source of protein, making them an indispensable element in any vegetarian diet.

Some legumes, such as chickpeas and soybeans, are especially valuable in any diet, since soybeans are a protein that contains all the essential amino acids, while chickpeas help fight high cholesterol and triglycerides.

Main contributions of legumes

As mentioned above, legumes are an essential source of protein. Not only do they provide protein, but they are also rich in vitamins and contain significant amounts of iron, calcium, potassium, fiber and magnesium, making them an integral and effective food for meeting the body's nutritional needs.

Their high dietary fiber content makes them an excellent choice for lowering cholesterol, which translates into a lower risk of cardiovascular disease.

In addition, the high level of fiber and low fat content make legumes an ideal food for diabetics and for body weight control. This is because they help to satiate hunger, decrease the rise in sugar levels and improve insulin sensitivity.

Tips for legume consumption

After analyzing the multiple benefits of consuming legumes, it is useful to consider some tips for incorporating them into your diets.

As mentioned above, legumes, such as lentils, can be high in iron. To get the most out of this mineral, it is advisable to combine them with foods rich in vitamin C, which is essential for iron absorption.

If your diet is low in meat or its derivatives, it is suggested to consume at least three servings of legumes per week. It is important to note that, except in the case of soybeans, you will not find all the essential amino acids in a single legume. Therefore, the ideal is to combine different types of legumes with each other and with other foods.

There is no such thing as "over-consumption of legumes"; there are no adverse reactions, as they are a very healthy food. Therefore, you can consume them in any quantity you wish without fear that they will affect your health. Some nutritionists advise against combining legumes with an excess of cereals and other protein sources, but this should not be a major concern.