Healthy properties of legumes
Legumes, properties without equal. The tasty and little refined legumes have significant beneficial properties that demand to reserve them a place of honor at the table. Rich in proteins (twice as much compared to wheat and triple compared to rice), micronutrients, amino acids and B vitamins, they are essential elements in a healthy diet, which as the FAO reminds us by proclaiming 2016 as the year of pulses, cannot be such without legumes.
A very useful property of these foods is also the supply of soluble fiber (generally not absorbed), which besides providing satiety promotes intestinal transit and helps to “carry” toxins and cholesterol outside the body, contributing to the control of blood cholesterol and cardiovascular health.
With very few fats, 100 grams of dried legumes provide 260-360 kcal, and supply complex carbohydrates, which ensure a reserve of “slow-release” energy. The important iron content instead facilitates the transport of oxygen in the body and combines with folates, calcium, magnesium, zinc, and potassium. To optimize their precious nutritional properties, it is good to soak legumes (4-8 hours) in a solution of water and sodium bicarbonate.
