The consumption of legumes provides the diet mainly with vegetable protein, complex carbohydrates, fiber and lipids without any contribution of cholesterol. They also contain vitamins, minerals and essential amino acids, although there is always a subtle difference in the nutritional contribution of the different types of legumes. Those with the greatest nutritional contribution for a balanced diet are chickpeas, beans and lentils and that is why this article will be mainly dedicated to highlighting the importance of these legumes for health.
More nutritious legumes for a balanced diet
Chickpeas are a highly nutritious legume, it is very rich in proteins and lipids and contains more lipids than most other legumes. However, it mainly contains oleic and linoleic acid, which do not have cholesterol. In such a way that it is a source of omega 9 that is highly beneficial for blood vessels, its consumption prevents cardiovascular diseases.
Dishes made with chickpeas fit perfectly into the Mediterranean diet; they can be eaten in the form of flour , cooked in soups or stews and even fried (although it is always preferable to avoid frying). So if you want to incorporate it into a balanced diet, you enjoy a legume that you can take advantage of in many ways.
Beans are a legume with nutritional balance, they have both carbohydrates and proteins, very little fat and fiber. It is ideal for lowering bad cholesterol, its consumption helps reduce the speed of sugar absorption, so it is a recommended dish for diabetics. There are a great variety that differ subtly in their flavor and mainly in their color.
Lentils are a legume very rich in carbohydrates and proteins, although they do not contain methionine, an essential amino acid that cannot be missing in a balanced diet since it could cause atherosclerosis. That is why a balanced dish can be the combination of lentils with rice , since this cereal does provide methionine. It is also a food that contains vitamins such as B1, B3 and B6 and minerals such as iron, zinc and selenium. It is counted as an ideal dish to eliminate free radicals due to the presence of zinc and selenium.
Remember that to have a balanced diet it is necessary to consume legumes rationally since they are highly caloric. According to the Mediterranean diet, it is recommended to consume them at least 3 times a week. And now you know which ones have the greatest nutritional power!