Lentils, chickpeas, beans and peas are the seeds of leguminous plants. They are one of the most complete and affordable foods we have, and they have been part of Mediterranean cooking for centuries.
What they give us
- Plant protein.
- Soluble and insoluble fibre.
- Iron, folate and phosphorus.
- Little saturated fat and salt, when unprocessed.
What the research says
According to Harvard, eating legumes about four times a week is linked to a lower risk of coronary heart disease. Several trials show they help lower LDL cholesterol, and swapping red meat for plant protein such as legumes improves cholesterol and blood pressure.
Their fibre and resistant starch feed the good bacteria in the gut and help us feel full for longer.
What about gas?
It is normal at first: gut bacteria ferment part of the legumes. Soak them for at least three hours before cooking and introduce them gradually. Your body gets used to them.
Ideas to eat more
- Hummus with raw vegetables as a snack.
- Lentils in a salad or a winter stew.
- Spiced roasted chickpeas.
- Beans in soups and creams.
Source: The Nutrition Source, Harvard T.H. Chan School of Public Health.
