In recent years, there has been growing interest in plant-based diets, of which legume seeds are an important component. A steadily growing number of scientific studies confirm the health benefits of frequently including pulses, commonly known as legumes, in the diet. So let's check out why you should eat legumes.

• Legumes - nutritional values
• Legumes reduce the risk of cardiovascular disease
• Legumes lower cholesterol and glucose levels
• Legumes protect against cancer
• Legumes show anti-inflammatory properties
• Legumes - how to cook them?

Legumes - nutritional values

Legumes are commonly grown annual plants, which are included in the bean family. Typically edible species of legumes include peas, beans, broad beans, soybeans, lentils, peanuts and chick peas, or chickpeas. Legumes are a good source of protein, carbohydrates, dietary fiber, B vitamins, minerals (including calcium, iron, potassium, magnesium, copper, cobalt, manganese, molybdenum, zinc and phosphorus) and plant sterols. The caloric content of legumes is relatively high, ranging from about 350 to 440 kcal per 100 g of dry product. Legumes have a high protein content, which averages 20 to 35%. In addition, legumes are rich in carbohydrates, the average content of which is about 60%, only soybeans have nearly 35% carbohydrates. Legumes are naturally low in fat (except in soybeans) and are virtually free of saturated fatty acids and contain no cholesterol at all. One serving of cooked legumes (half a cup) provides about 115 kcal, 8 g of protein, 20 g of carbohydrates, including 7-9 g of dietary fiber, and just 1 g of fat. It is also worth mentioning that legumes have a low glycemic index, usually in the range of 10 to 40.

Legumes reduce the risk of cardiovascular disease

Studies have shown that regular inclusion of legumes in the diet is associated with a lower risk of developing cardiovascular disease (including ischemic heart disease and stroke) and a reduced risk of mortality from any cause. A diet rich in cooked legumes (about 90 grams of shelled peas or 225 grams of chickpeas/fasola, possibly 150 grams of lentils) has been proven to contribute to lower diastolic blood pressure, low-density lipoprotein LDL (so-called "bad cholesterol") levels. bad cholesterol) and triglycerides in the blood, as well as increasing levels of high-density lipoprotein HDL (so-called good cholesterol) and improving some parameters of carbohydrate metabolism in women with polycystic ovary syndrome (PCOS). In addition, frequent consumption of legumes leads to lower levels of total cholesterol, LDL fraction lipoproteins and triglycerides in the blood by 7%, 6% and 17%, respectively.

Legumes lower cholesterol and glucose levels

The hypocholesterolemic (i.e., blood cholesterol-lowering) and hypoglycemic (i.e., blood sugar-lowering) properties of legumes are due primarily to their high content of soluble dietary fiber fractions, plant protein, oligosaccharides, isoflavones, phospholipids, saponins and certain fatty acids (especially in soybeans). Regular consumption of legumes reduces the risk of cardiovascular disease and type 2 diabetes, thanks to their beneficial effects on blood pressure, lipidogram, postprandial glycemia and feelings of satiety and fullness.

Legumes protect against cancer

There is a steadily growing body of scientific literature showing that a high intake of dry legumes contributes to lowering the risk of various cancers. It is now well known that legumes reduce the risk of prostate cancer in men, especially soybeans rich in soy isoflavones, mainly genistein and daidzein, which inhibit the development of prostate cancer. Besides, high dietary intake of isoflavones from soy products and other dry legumes lowers the incidence of endometrial cancer, the most common malignant tumor of the female genital organs in economically well-developed countries. It is also indicated that isoflavone-rich legumes may reduce the risk of future lung cancer and stomach cancer, as well as breast cancer and colorectal cancer.

Legumes show anti-inflammatory properties

As it turns out, legumes are worth eating not only because they reduce the risk of cardiovascular disease, type 2 diabetes and cancer, but also because of their anti-inflammatory properties. Eating legumes (other than soy) has been shown to significantly reduce inflammatory markers such as CRP and hs-CRP, or C-reactive protein as determined by a high-sensitivity method.

Legumes - how to cook them?

We already know why you should eat legumes, now let's check how to cook them properly. Before cooking, soak larger legumes such as chickpeas or beans for 24 hours in cold water. When preparing pods, other than lentils, add salt only at the very end of cooking. Legumes absorb a lot of water, so you need to add at least 3 cups of water to each cup of dry legumes you cook. When cooking legumes, it is a good idea to use a spoon or ladle to occasionally remove the foam that rises to the top.

Sources:

• Polak R., Phillips E.M., Campbell A.: Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clin Diabetes. 2015 Oct; 33(4): 198-205.
• Marventano S., Izquierdo Pulido M., Sánchez-González C., et al.: Legume consumption and CVD risk: a systematic review and meta-analysis. Public Health Nutr. 2017 Feb;20(2):245-254.
• Li H., Li J., Shen Y., et al: Legume Consumption and All-Cause and Cardiovascular Disease Mortality. Biomed Res Int. 2017;2017:8450618.
• Afshin A., Micha R., Khatibzadeh S., et al: Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2014 Jul;100(1):278-88.
• Salehi-Abargouei A., Saraf-Bank S., Bellissimo N., et al: Effects of non-soy legume consumption on C-reactive protein: a systematic review and meta-analysis. Nutrition. 2015 May;31(5):631-9.
• Li J., Mao Q.Q.: Legume intake and risk of prostate cancer: a meta-analysis of prospective cohort studies. Oncotarget. 2017 Jul 4;8(27):44776-44784.
• Zhong X.S., Ge J., Chen S.W., et al: Association between Dietary Isoflavones in Soy and Legumes and Endometrial Cancer: A Systematic Review and Meta-Analysis. J Acad Nutr Diet. 2018 Apr;118(4):637-651.