Legumes, such as chickpeas or lentils, are a fundamental part of many diets around the world. These versatile foods are not only delicious, but they also offer a wide range of health benefits.
From their high protein and fiber content to their ability to reduce the risk of chronic diseases, legumes are a valuable component of a balanced diet.
One of the main reasons why legumes are so beneficial for your health is their impressive nutritional profile. They are a excellent source of vegetable proteinwhich makes them an ideal option for people who follow vegetarian or vegan diets.
Plus, they’re loaded with fiber, which helps promote digestive health, control blood sugar levels, and reduce the risk of heart disease.
However, legumes also contain what are known as ‘antinutrients’compounds that can interfere with the absorption of certain nutrients in the body.
One of the most common antinutrients in legumes are phytates, which can bind to minerals such as iron and zinc, making their absorption difficult. This can be especially problematic for people who rely heavily on legumes as a main source of proteins and minerals.
“Soaking and heating”
Fortunately, there are several ways to reduce the negative effects of antinutrients in legumes. And the doctor in Pharmacy and nutritionist ‘Boticaria García’, a popularizer on social networks, explains it easily and in two words.
“Soaking and heating,” he says, in one of his latest videos about, about the two processes to follow to eliminate phytates and lectins from the legumes that we are going to consume.
The common thing is Soak the legumes before cooking them for about ten or twelve hours. This process can help reduce levels of phytates and other antinutrients, facilitating the absorption of key minerals. Additionally, proper cooking can also help break down antinutrients and make nutrients more readily available to the body.
Despite the potential challenges related to antinutrients, the benefits of including legumes in the diet far outweigh the risksas the content creator herself states: “The advantages of consuming legumes far outweigh the possible disadvantages.”
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