Legumes have been part of the human diet for thousands of years. In fact, legumes and cereals were the first plants that man began to cultivate around the world at the beginning of the agricultural era. Several factors ensured that legumes were very popular on all continents from the start. The legume plants grow very quickly, produce high-quality food in a short time and withstand high temperatures and long periods of drought. Today, most people don’t really think about the agricultural benefits of this plant-based food source. More and more people are starting to take an interest in legumes again for other reasons. Legumes are very healthy, and this for both body and mind.
- The general health benefits of legumes
- Rich in minerals and fiber
- Low in cholesterol
- Source of vegetable proteins
- A resource for mental stress and overstimulation
- Different types of legumes and their specific health benefits
- Azuki or aduki beans
- Lentils
- Chickpeas
- Borlotti beans
- Black beans
- Split peas
The general health benefits of legumes
Rich in minerals and fiber
Legumes are a very good source of minerals such as potassium, calcium, iron and phosphorus. In addition, they are packed with unsaturated fatty acids, fiber, B vitamins, antioxidants and complex carbohydrates. The great advantage of complex carbohydrates is that they do not cause a high sugar peak and therefore no high insulin peak in the blood. For people with diabetes it is very important not to have too high blood sugar. Legumes can help with that.
Low in cholesterol
Legumes are free of saturated fatty acids and cholesterol. Regularly eating legumes prevents the accumulation of cholesterol and fats in the blood. Several studies show that legumes have a very positive effect on cardiovascular diseases, blood circulation and kidney function.
Source of vegetable proteins
For those who are thinking of a vegetarian or vegan diet, legumes have another advantage. Legumes contain (relatively) a lot of proteins and are therefore often the meat of vegans. mentioned.
It is true that legumes lack two essential amino acids (methionine and cysteine), which means that they are not a hundred percent complete protein source in themselves. However, this problem can easily be solved by supplementing legumes with cereals during the day. Grains do contain methionine and cysteine, which means that the two foods can complement each other. In this way, legumes can still serve as a complete alternative to proteins of animal origin.
A resource for mental stress and overstimulation
According to Chinese medicine, legumes have another important advantage. They are said to stimulate the kidneys and adrenal glands and calm the nervous system. Because of this, legumes provide a certain kind of energy that helps people ground. According to Chinese doctors, anyone who suffers from mental stress or fatigue due to overstimulation would benefit from eating legumes as often as possible.
Different types of legumes and their specific health benefits
Azuki or aduki beans
Azuki are small, dark red beans with a small white tip. Azuki beans contain very little starch, so they do not cause high sugar spikes in the blood. The beans are very easy to digest and have a high nutritional value. They are full of magnesium, iron and potassium, which makes them a stress-reducing effect and are very suitable for those who suffer from anemia.
Lentils
Lentils come in all sizes and colors. They are an excellent source of fiber and protein and provide a long-lasting feeling of satiety because they release their sugars gradually and do not cause high sugar spikes. In addition to potassium, magnesium and folic acid, lentils also contain soluble fiber. This is an important benefit for those who suffer from constipation as these fibers promote bowel movements. Another good property of soluble fiber is that it lowers cholesterol. Lentils are therefore an ideal food for people with increased cholesterol or difficult bowel movements.
Chickpeas
Chickpeas have a beneficial effect on the pancreas, heart and stomach. However, they are also an excellent food for those who suffer from insomnia, difficulty concentrating or emotional problems. These legumes are packed with the essential amino acids arginine and tryptophan, which are closely linked to the production of serotonin in our body. Serotonin is a neurotransmitter that affects memory, mood, self-confidence, sleep, appetite and sexual activity. Chickpeas have a positive effect on our general mood and energy level thanks to the fact that they help us to produce serotonin.
Borlotti beans
Borlotti beans are very rich in B group vitamins. They also have a high potassium content. Lack of potassium can manifest itself in many ways. The first symptoms are general fatigue, muscle fatigue, a feeling of physical weakness and even nausea. In the long term, however, a lack of potassium can have even worse consequences. Without potassium, our body cannot absorb vitamin K. Without vitamin K, our body cannot store calcium. Borlotti beans are therefore an excellent food in the fight against osteoporosis. Borlotti beans also contain a lot of iron, phosphorus and calcium.
Black beans
Black beans are particularly rich in iron compared to the other legumes. Those who suffer from anemia could therefore benefit from putting black beans on the menu every week. Furthermore, these legumes are full of anti-oxidants. Anti-oxidants are important because they bind with loose radicals in our body and in this way make them harmless before they can damage the body.
Split peas
Split peas are high in vitamin C, folic acid and vitamin B6. They help the body to control cholesterol levels. Moreover, split peas, just like Borlotti beans, contain a lot of potassium and have a positive effect on bowel movements. The beautiful green color of the split pea is the result of a high content of chlorophyll. This substance stimulates the production of red blood cells and gives the immune system a boost. Peas do contain a large percentage of starch. This makes this legume less suitable for diabetics or people who want to keep their blood sugar as low as possible.