Often forgotten on our menus, legumes, or pulses, are nevertheless among the healthiest foods to be preferred. Update on their many virtues, and advice for better consuming and digesting them.
Even though they are part of our culinary heritage, beans, chickpeas, and lentils are still too often forgotten on our menus. Their nutritional qualities are however recognized. In January 2017, they took an important step in their rehabilitation process: ANSES (National Agency for Food, Environmental and Occupational Health and Safety) incorporated them into its new dietary recommendations (source 1
What are the main legumes? (Beans)
There is an immense diversity of legumes (also known as pulses ) grown and consumed around the world:
beans (black, red, white, adzuki…),
lentils (brown, green, Puy green, coral…),
peas (chick, split),
beans,
and all varieties of soybeans.
What are the benefits of legumes?
Pulses provide quality energy and curb cravings
Present as starch and combined with fiber and protein, these carbohydrates provide prime fuel for both the brain and the muscles. Their glycemic index (GI) is indeed low, below 50: with them, there is no sudden rise in blood sugar, so there is no feeling of fatigue, cravings, or storage.
Pulses are naturally gluten-free
Unlike many grain products, lentils, peas, dried beans – and products made from them (flour, etc.) – can be eaten by celiac patients and non-celiac gluten intolerant people.
They help prevent metabolic disorders and certain cancers (particularly of the colon)
Their secret weapon? Their incredible high fiber beans content: from 4.5 to 16.5 g per 100 g (cooked weight). “Consuming it regularly makes it possible to reach the recommended daily intake, set at 25 g”, underlines Dr. Chicheportiche-Ayache. True health allies, fibers reduce the absorption of fats and cholesterol, slow down the assimilation of carbohydrates and prevent the stagnation of undesirable elements in the intestines.
Pulses balance transit and intestinal flora
Their fibers increase the volume of the stool in case of constipation and capture water in the digestive tract beans in case of diarrhea. “In addition, when they arrive intact in the intestines, they feed friendly bacteria there and thus contribute to the diversity and health of the microbiota”, underlines Dr. Martine Cotinat, nutritionist and gastroenterologist.
Can we eat legumes in case of intestinal pathologies?
“Yes, says Dr. Cotinat. But not in times of crisis when you suffer from acute problems (diverticula, functional coagulopathy, etc.). In this case, they are eliminated for a time, and, depending on the clinical condition, they are reintegrated from a distance. of the crisis, in small quantities (2 tablespoons cooked), favoring the most digestible (lentils and chickpeas) and germinating them before.” Be careful also in case of constipation! Certainly, their fibers regulate transit, but they also promote the production of gas in the intestines.
They are a fascinating option in contrast to creature proteins
100 g of cooked legumes provide 5.6 to 10 g of protein, which is equivalent to 50 g of meat or fish! Putting it on the menu thus makes it possible to reduce or even replace animal products, in particular red meat, the consumption of which is recommended to be reduced.”However, be cautious: their proteins are deficient, in other words, they don’t contain every one of the amino acids fundamental for the body, cautions Corinne Chicheportiche-Ayache. To benefit from a complete protein intake and quality, they must be combined with cereals (quinoa, bulgur, semolina, rice, etc.).
They offer a wide scope of nutrients and minerals
We thus find there, at varying levels depending on the pulses, group B vitamins, magnesium, iron (even if it is much less well assimilated than that of animal origin), calcium, potassium, and zinc.
How to choose the right legumes?
In bags or bulk, it doesn’t matter. But it is better to take them from French and organic products because they are among the foods that are particularly treated: 38.2% of the samples analyzed by the DGCCRF (General Directorate for Competition, Consumption and Fraud Prevention) in 2014 contained pesticide residues, lentils almost twice as much as peas and dried beans.
Inexpensive foods that keep well
Pulses are a way to save money by eating properly. For example, 500g of split peas, chickpeas, or lentils cost less than €2, a stable price all year round.
In winter, when fresh vegetables are scarce and expensive, they brighten up soups. They can replace potatoes, and be added to vegetables (leeks, cabbage, carrots), enriching a soup.
They are also durable and easily storable foods. Some dormant seeds awaken when rehydrated. They do not risk rotting or losing their nutritional qualities and produce no waste: one kilo purchased = one kilo to eat.
“We keep them dry in glass jars, recommends Amandine Geers. We can add a bay leaf which keeps food moths away.” Once cooked, “leftover pulses can be kept cool for a few days and can be added to a soup to provide a protein supplement.”
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