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its nutrients and benefits when it comes to losing weight

22 mayo, 2021

Legumes are a group of good quality foods for our body in which we find different types. Today we reveal their nutrients and benefits when losing weight.

Types of legumes and their nutrients

Although legumes are a relatively homogeneous group, there are a variety of specimens that we can include in our diet, therefore, we show you the types of legumes and their nutrients so that you can choose knowing what they will contribute to your body.

Oily legumes

They are a minority among legumes and constitute the legumes that provide considerable amounts of fat. Within this group is soy and peanut.

The soy It also offers a large amount of unsaturated fats, especially polyunsaturated or omega 3 of vegetable origin, a high amount of protein and very low proportion of hydrates.

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Thus, soy is an excellent option to add protein to vegetarian or vegan diets, being able to resort to derivatives of this such as textured soy or tofu, for example.

With respect to peanut, It also provides a considerable amount of vegetable proteins and healthy fats for the body, so much so that it is often confused with a dried fruit due to its nutritional composition and also, because can be consumed without soaking and cooking, something that truly distinguishes it from other legumes.

In both cases they provide vitamin E, potassium, phosphorus, fiber in appreciable quantities and vitamins of group B.


Non-oily legumes

Within this subgroup of legumes are most of the specimens such as beans or beans, peas, chickpeas, lentils, broad beans and else.

In this case the predominant nutrient is carbohydrate followed by vegetable proteins and fiber, so they are a good source of energy for the diet, satiating us easily.

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While they contribute fat, its content does not exceed 3%Therefore, the energy intake is also lower than that of oily legumes.

Among its micronutrients we find potassium, iron, magnesium, phosphorus, and vitamins of group B, especially folic acid.


Benefits when losing weight

All legumes, even the most caloric ones due to their higher fat content such as soybeans and peanuts, result from great utility when losing weight.

In the first place, because due to its fiber and vegetable protein content, they promote satiety and thus, help you eat less.

In addition, they are an excellent source of energy for use as a replacement for pasta or rice, since compared to cereals, they have less carbohydrates, more fiber and proteins.

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As if that were not enough, during cooking they absorb a large amount of water that significantly increases their volume, so, unlike what many believe, legumes are of very low caloric density.

Due to their nutrients, legumes can benefit the intestinal flora and this not only influences the obtaining of energy and can be of help to lose weight, but also, protect our health.

Lastly, legumes they are versatile and very accessible, which is why they contribute greatly to our attempts to lose weight.


Recipes with legumes ideal to lose weight

You know, if you want to get rid of extra kilos or maintain a healthy weight, legumes are very helpful. Some recipes that we recommend trying are:


Image | iStock and Direct to the Palate