When we talk about legumes we are referring to the seed or fruit of plants in the legume family. This group includes beans, chickpeas, lentils and peas. Legumes, along with cereals, were basic foods for populations since the Neolithic period, when humans began to work the land to obtain food. The reason for their success was that they are easy to store, can be preserved for a long time, are nutritious foods and, in addition, provide proteins that are difficult to obtain during times of scarcity. The cultivation of legumes already existed in the Fertile Crescent ago. about 10,000 years ago and since then it has been present in different cultures. Thus, for example, thanks to hieroglyphic inscriptions we know that the Egyptians revered the cult of lentils. Three resistant oligosaccharidesBoth beans, chickpeas and other legumes produce a large amount of gases during digestion, a phenomenon caused because these foods contain Its composition includes resistant oligosaccharides: molecules of enormous size that cannot be reabsorbed in the digestive system. Among these oligosaccharides, three stand out in particular: raffinose, stachyose and verbascose. In order for us to understand their importance, let’s start with one fact: it is estimated that legumes can have 5 to 8 grams of these oligosaccharides per 100 grams of dry product. These three oligosaccharides need an enzyme – alpha-galactosidase – to can be hydrolyzed into simpler carbohydrates, which can now be assimilated. Unfortunately, in our digestive tract we do not have this enzyme, we only have beta-galactosidase, a catalyst with which we can break the bond of galactose present in lactose. When indigestible sugars reach the colon, the bacteria present there can use them for its own benefit through an anaerobic fermentation process, causing the synthesis of a certain amount of methane, carbon dioxide and hydrogenated gases, which are ultimately responsible for flatulence. Although some of these gases can be absorbed, the majority are expelled, potentially irritating the intestinal wall, increasing peristaltic movements and sometimes producing diarrheal stools. According to a study published in ‘Gastroenterology and Hepatology’, Healthy people produce between half a liter and two liters of gas daily, which are eliminated, on average, through about fourteen winds a day. A fact that should not surprise us since our large intestine houses about 200 different colonies of bacteria. MORE INFORMATION news Yes The era of quiet science: why a new Einstein does not appear news No They find a new form of ice with properties of water Simultaneous solid and liquid To avoid these unpleasant consequences after eating legumes, you can resort to a simple trick: soak the legumes the day before, so that the wall of the legume softens, which helps in the process. During cooking, carbohydrates are hydrolyzed by themselves. ABOUT THE AUTHOR Pedro gargantilla He is an internist at the El Escorial Hospital (Madrid) and author of several popular books.
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