5 benefits of legumes to enjoy them in a whole new way!
The benefits of legumes are many and universally recognized. These foods of vegetable origin, which are neither vegetables nor cereals, but seeds enclosed in a pod, in fact have really excellent nutritional properties and for this reason they should never be lacking in a "balanced and healthy diet. Among the most common legumes we cannot fail list beans, peas, broad beans, chickpeas, lentils, soybeans, lupins, cicerchie and carob beans.
In the kitchen, thanks to their starchy composition, they are very suitable to replace cereals and potatoes, while offering a high protein content. Furthermore, the fats of legumes are few and of good quality, which makes them an excellent dietary dish, as well as tasty. They are also very rich in fiber, mineral salts (they contain very high amounts of iron, potassium and phosphorus) and vitamins, first of all thiamine B1, niacin PP, folic acid and vitamin H.
But that's not all: here are the 5 benefits of legumes that make them an indispensable food for our well-being and a little advice to be able to enjoy them in a whole new and delicious form!
1. Legumes act against bad cholesterol
Keeping bad cholesterol under control is essential and to do so, you have to start right from the table. However, foods rich in cholesterol should not be simply avoided, but it would also be good to take those that can help reduce levels in the blood with a certain consistency.
Among these, legumes are in the very first places. In fact, beans, lentils and peas are very rich in fiber and it is the latter which, arriving intact in the intestine, allow to reduce the absorption of cholesterol. It has in fact been shown that consuming legumes daily would significantly lower the risk of getting sick. of cardiovascular problems.
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2. They are a help against tiredness and fatigue
As we have anticipated, legumes contain many mineral salts, first of all iron. Iron is essential for our body: it helps us to form hemoglobin and allows the transport of oxygen in the blood, also called in other words, it allows us to stay healthy and strong. Iron deficiency, a condition often common to many women, can in fact cause exhaustion and fatigue to the point of leading, in the most important cases, into anemia. It would be good to take between 9 and 20 mg per day to stay healthy and healthy. A legume-based diet can help us! Precisely because of this characteristic, legumes can be eaten alternately or in place of the same meat, an "excellent option, therefore, even for those who choose a" vegetarian or vegan diet.
3. In addition to being healthy, they are also full of taste!
In addition to being super nutritious, legumes are also delicious! Do not you believe it? Try tasting them in a whole new form: Barilla has recently brought Legumotti to the market, a truly exquisite novelty that you can find right now in supermarkets on the rice shelf. These are tasty grains made from 100% legume flour, very rich in fibers and proteins and with a unique and delicate flavor. They are ready in just 9 minutes and can be enjoyed by the whole family in various recipes, both for hot and cold dishes.
Barilla Legumotti are available in three different variants: red lentils and peas, red lentils and chickpeas and red lentils, chickpeas and peas. Each grain belongs to a single legume of a different color, for a good, healthy and cheerful result, to be enjoyed even with the eyes! Their "colorful" appearance and delicious flavor make them a very popular dish even by the little ones. Seeing is believing!
But how to cook them to create the tastiest mixes? Legumotti are ideal to accompany with vegetables, fish and light condiments and give rise to super light and healthy dishes, but full of panache and full of flavor. The variant red lentils and peas for example, is perfect with vegetables, especially with peppers and aubergines, for a dish with a tasty and decisive taste. And in the following video we propose the recipe:
If, on the other hand, you choose red lentils and chickpeas, you can try the combination of tomatoes and courgettes, a simple but always delicious recipe.
Finally, the Legumotti with red lentils, chickpeas and peas find their best value if accompanied by broccoli, carrots and rocket for a healthy but also full of flavor mix, as you can see in the following video. In short, indulge yourself in trying all the combinations you prefer and let yourself be inspired by your imagination: you can discover many healthy and tasty recipes that will satisfy even the most difficult palates!
4. They help increase the level of satiety and have a low glycemic index
Legumes are sources of carbohydrates but, thanks to their high fiber content, they also have a low glycemic index, much lower than that contained in white flours, rice or potatoes. This means that they help to keep blood sugar levels controlled, reducing possible insulin spikes, and that they are able to increase the level of satiety, prolonging it. In this way you will avoid feeling hungry after meals and falling into the temptation of sweets, snacks or snacks that are unhealthy and full of calories. A good meal based on legumes is not only good for our body, but also helps our figure!
5. They help keep fit!
We have already seen how much fibers - of which legumes are very rich - are fundamental for our physical well-being. They help us ensure normal bowel regularity and also help keep us fit. In fact, the fibers help the intestine to retain less liquids and less fat, thus avoiding the danger of heaviness and swelling. Legumes also contain some amino acids capable of counteracting water retention, also acting effectively against blemishes and cellulite. especially effective for this purpose red lentils, rich in iron, a mineral which, as we have seen, promotes the transport of oxygen in the blood.
In short, in addition to being healthy and tasty, they are also precious allies of the line! Here are other foods rich in fiber, particularly suitable for fighting retention and swelling.
© iStock Foods rich in fiber
In collaboration with Barilla