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LEGUMES: THE REASON WHY ARE CONSIDERED KEY COMPONENTS OF AN HEALTHY DIET
Legumes
The term "legumes" refers to the edible seeds of plants belonging to the Leguminosae family and available in fresh or dry form. The most common and used legumes are kidney beans, navy beans, chickpeas, lentils, cicerchia, lupines, dried or split peas, fava beans and soya beans. There are also many less well-known legumes but that we should try. Some of these "unusual" legumes are typical of Umbria region (Italy) such as Roveja, Fagiolina del Lago Trasimeno and Fava cottora dell’Amerino (all three are Slow Food presidium).
Legumes are at the same time a nutritional dense and low-cost food: it means that their inclusion in the diet represents an added value, also in terms of social and economic sustainability. In fact, from the productive point of view, the cultivation of legumes presents greater environmental sustainability and lower costs compared to the production of animal proteins, as legumes require fewer resources, in terms of water consumption, fertilizers and chemical products. Last but not least, legumes can help to increase soil fertility with beneficial effects on the environment. All these reasons have led the FAO (United Nations Food and Agriculture Organization) to declare 2016 "International Year of Legumes", so as to promote its consumption.
Legumes
The term "legumes" refers to the edible seeds of plants belonging to the Leguminosae family and available in fresh or dry form. The most common and used legumes are kidney beans, navy beans, chickpeas, lentils, cicerchia, lupines, dried or split peas, fava beans and soya beans. There are also many less well-known legumes but that we should try. Some of these "unusual" legumes are typical of Umbria region (Italy) such as Roveja, Fagiolina del Lago Trasimeno and Fava cottora dell’Amerino (all three are Slow Food presidium).
Legumes are at the same time a nutritional dense and low-cost food: it means that their inclusion in the diet represents an added value, also in terms of social and economic sustainability. In fact, from the productive point of view, the cultivation of legumes presents greater environmental sustainability and lower costs compared to the production of animal proteins, as legumes require fewer resources, in terms of water consumption, fertilizers and chemical products. Last but not least, legumes can help to increase soil fertility with beneficial effects on the environment. All these reasons have led the FAO (United Nations Food and Agriculture Organization) to declare 2016 "International Year of Legumes", so as to promote its consumption.
Legumes - The Nutritional point of view
Among the plant foods, legumes are those with a greater quantity of proteins, twice the amount in wheat and rice. Due to the high contents of proteins, legumes are considered, in a balanced dietary pattern, as a valid alternative to meat and other animal source foods as we can see if we look to the "Healthy Eating Plate" (designed by the Harvard School of Public Health) and/or to the new edition of Dietary Guidelines for Americans 2015-2020 (edited by HHS and USDA).
Remember that legumes protein quality is significantly improved when legumes are eaten together with cereals. Thus, people who are following vegetarian diets and plant-based diets should keep it in mind.When we talk about legumes, we are not talking only about proteins. Indeed, legumes are gluten free and rich in micronutrients, in particular iron, zinc, potassium and B vitamins such as folate, they contain bioactive compounds such as phytochemicals and antioxidants, that may contain anti-cancer properties, phytoestrogens, few fats and lots of fiber (both soluble and insoluble).
Fiber have many protective effects on intestinal function and slow down the absorption of sugars and fats, thus helping to modulate the levels of blood sugar and insulin levels by reducing spikes after eating (low glycemic Index) and improving insulin resistance and cholesterol level. This nutritional profile makes them suitable to be key components of a healthy diet, suitable to prevent obesity and other chronic diseases related to an unbalanced diet such as diabetes, cardiovascular diseases and cancer. Supporting an increase in the consumption of legumes, especially if they are used to replace foods with a higher environmental impact, is a sustainable opportunity both in terms of reducing the impact of the diet, and as a strategy to improve health.
Legumes - The Nutritional point of view
Among the plant foods, legumes are those with a greater quantity of proteins, twice the amount in wheat and rice. Due to the high contents of proteins, legumes are considered, in a balanced dietary pattern, as a valid alternative to meat and other animal source foods as we can see if we look to the "Healthy Eating Plate" (designed by the Harvard School of Public Health) and/or to the new edition of Dietary Guidelines for Americans 2015-2020 (edited by HHS and USDA).
Remember that legumes protein quality is significantly improved when legumes are eaten together with cereals. Thus, people who are following vegetarian diets and plant-based diets should keep it in mind.When we talk about legumes, we are not talking only about proteins. Indeed, legumes are gluten free and rich in micronutrients, in particular iron, zinc, potassium and B vitamins such as folate, they contain bioactive compounds such as phytochemicals and antioxidants, that may contain anti-cancer properties, phytoestrogens, few fats and lots of fiber (both soluble and insoluble).
Fiber have many protective effects on intestinal function and slow down the absorption of sugars and fats, thus helping to modulate the levels of blood sugar and insulin levels by reducing spikes after eating (low glycemic Index) and improving insulin resistance and cholesterol level. This nutritional profile makes them suitable to be key components of a healthy diet, suitable to prevent obesity and other chronic diseases related to an unbalanced diet such as diabetes, cardiovascular diseases and cancer.Supporting an increase in the consumption of legumes, especially if they are used to replace foods with a higher environmental impact, is a sustainable opportunity both in terms of reducing the impact of the diet, and as a strategy to improve health.
Legumes in the kitchen
Choose, store and cook
● One cup of dry beans and peas equals about 2-1/2 to 3 cups cooked.
● Choose either raw-fresh or frozen; nutritional quality is equivalent.
● If you choose canned beans drain in a strainer and rinse well to reduce sodium (try to choose beanscanned with no added salt )
● If you buy dry beans, remember to store them in an airtight container in a cool, dry place (not the refrigerator).
● Before preparing, inspect and remove any debris or dirt.
● Dry legumes (lentils and split peas need only 30-40 minutes to cook and don’t require pre-soaking)need to soak before cooking. Soak 1 cup of dry legumes in a big pot with 3 cup of cold water overnight (traditional soak), if you don’t have enough time, soak legumes in hot water for one to four hours to reduce soaking time.
● To reduce gas-producing substances, soak longer (more than 12 hours), then discard the soaking water (you can also discard water after 6-8 hour, add fresh water and continue soaking) and use fresh water for cooking
● Use pressure cooker to cook soaked dry beans quickly. They will be ready in 15 minutes.
● Remember to add food rich in vitamin C, such as citrus fruit, raw tomato, raw broccoli, to increasebody’s ability to absorb and use iron (for example sprinkle some lemon juice on lentil curry). Iron is important for preventing iron deficiency anaemia in women and children especially when combined with food containing vitamin C to improve iron absorption.
Daniele Nucci
Legumes in the kitchen
Choose, store and cook
● One cup of dry beans and peas equals about 2-1/2 to 3 cups cooked.
● Choose either raw-fresh or frozen; nutritional quality is equivalent.
● If you choose canned beans drain in a strainer and rinse well to reduce sodium (try to choose beanscanned with no added salt )
● If you buy dry beans, remember to store them in an airtight container in a cool, dry place (not the refrigerator).
● Before preparing, inspect and remove any debris or dirt.
● Dry legumes (lentils and split peas need only 30-40 minutes to cook and don’t require pre-soaking)need to soak before cooking. Soak 1 cup of dry legumes in a big pot with 3 cup of cold water overnight (traditional soak), if you don’t have enough time, soak legumes in hot water for one to four hours to reduce soaking time.
● To reduce gas-producing substances, soak longer (more than 12 hours), then discard the soaking water (you can also discard water after 6-8 hour, add fresh water and continue soaking) and use fresh water for cooking
● Use pressure cooker to cook soaked dry beans quickly. They will be ready in 15 minutes.
● Remember to add food rich in vitamin C, such as citrus fruit, raw tomato, raw broccoli, to increasebody’s ability to absorb and use iron (for example sprinkle some lemon juice on lentil curry). Iron is important for preventing iron deficiency anaemia in women and children especially when combined with food containing vitamin C to improve iron absorption.
Daniele Nucci
Umbrian Heart New York Corp
341 5th Avenue Brooklyn, NY, 11215,
email: info@umbrianheart.com
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