Pulses have been an essential part of the human diet for thousands of years. They are economical, versatile, easy to preserve and, above all, very nutritious. They provide vegetable proteins, fiber, vitamins and minerals, making them an essential food for maintaining a balanced and healthy diet.
Below, we review the most important benefits of the main legumes and why you should include them in your weekly menu.
🌾 Why are legumes so healthy?
Legumes stand out as a natural source of vegetable proteins, perfect for replacing or complementing animal proteins. In addition, their soluble and insoluble fiber content favors digestion, regulates cholesterol and keeps blood sugar levels stable.
They are also rich in iron, magnesium, potassium, zinc and B vitamins, essential nutrients for brain, energy and heart health.
🥄 Lentils.
Lentils are one of the most complete legumes. They contain iron, folic acid, magnesium and proteins, which makes them a great ally against tiredness and anemia.
In addition, they help maintain energy throughout the day and promote intestinal transit.
👉 Perfect in stews, salads or creams.
🧆 Chickpeas.
Chickpeas are rich in protein, fiber and healthy fats. They improve digestion, stabilize glucose and are ideal for maintaining satiety.
They also provide tryptophan, an amino acid that improves mood and helps you sleep better.
👉 You can enjoy them in hummus, stews or cold salads.
🫘 Alubias (Beans)
Beans, in all their varieties (white, pinto, black or red), are an excellent source of antioxidants, iron and potassium.
They promote circulation, heart health and help regulate cholesterol. Their high fiber content makes them ideal for digestion.
👉 Delicious in stews, soups or as a vegetable side dish.
🌰 Peas.
Although they are often considered vegetables, peas are legumes. They contain protein, vitamin C, iron and zinc, strengthening defenses and helping muscle growth.
They also provide quick and healthy energy thanks to their complex carbohydrates.
👉 Ideal in stir-fries, purées or as a side dish.
🫘 Soybeans.
Soy is a legume with an exceptional nutritional profile. It provides all the essential amino acids, as well as calcium, iron and healthy fatty acids.
It promotes hormonal health, especially in women, and helps maintain muscle mass.
👉 It can be consumed in the form of tofu, tempeh, vegetable drink or edamame.
🌱 Beans.
Beans are rich in iron, phosphorus, vitamin B1 and vegetable proteins. They stimulate energy, help maintain muscles and strengthen the immune system.
In addition, their high fiber content promotes healthy digestion.
👉 Delicious fresh, sautéed or in traditional stews.
🌾 Lupines (Lupines)
Lupins, very popular as a healthy snack, provide protein, calcium and magnesium. They are satiating, help weight control and regulate blood sugar levels.
They are also gluten-free, making them ideal for people with celiac disease.
👉 Perfect as an appetizer or added to salads.
💪 General Benefits of Legumes.
✔️ Strengthen the heart: they help reduce bad cholesterol (LDL) and regulate blood pressure.
✔️ Increase energy: their slow absorption carbohydrates keep glucose levels stable.
✔️ They improve digestion: their fiber stimulates intestinal transit and nourishes the microbiota.
✔️ They prevent diseases: their richness in antioxidants and minerals protects cells and strengthens the immune system.
✔️ They are sustainable and environmentally friendly: pulses improve soil fertility and require little water for cultivation.
🥣 Conclusion.
Legumes are a true natural superfood. They bring energy, vitality, satiety and balance to the body, as well as being affordable and easy to prepare.
Including lentils, chickpeas, beans, peas, soybeans, lima beans and lupins in your diet several times a week is one of the best decisions to take care of your health and that of the planet.
🌿 Remember: a plate of legumes is synonymous with well-being, nutrition and long-lasting energy.
