Rediscovering legumes

Legumes are a key food of the Mediterranean diet And their consumption should be promoted at all stages of life, including during pregnancy. When we talk about legumes, we include chickpeas, lentils, beans, soybeans, peas, broad beans, and their varieties. They are an economical food with exceptional nutritional properties. Among the nutritional characteristics The most notable aspect of legumes is their content of proteins, vitamins, such as folic acid, carbohydrates complex and fiber, iron, phosphorus and polyunsaturated fatty acids, whose nutrients are key during pregnancy.

Specifically during pregnancy, the consumption of legumes offers essential properties. Firstly, they have a low glycemic index, This prevents postprandial blood glucose spikes, a key factor in the prevention and/or management of gestational diabetes. Secondly, they are a source rich in fiber, and its intake produces satiety. Finally, they are a very nutritious food. versatile, and combine with other preparations or ingredients, such as in salad, with vegetables, in cream, in hummus or its variations, etc.

Another important aspect related to legume consumption is the environmental impact which their consumption entails. Generally, plant-based foods have a lower environmental impact than animal-based foods. For this reason, consuming legumes is a healthy and sustainable alternative as a source of protein. 

Benefits of consuming legumes

Previously, we have highlighted the nutritional characteristics of legumes, but their consumption has been associated with specific health benefits. 

• Cardiovascular health. Legumes are by definition rich in fiber and low in sodium. Their consumption has been associated with lower cholesterol levels and better blood sugar control. Furthermore, they have been linked to a lower incidence of cardiovascular events, such as heart attack or stroke, and an improvement in cardiovascular risk factors, especially blood pressure and cholesterol.
• Intestinal microbiota. The type of fiber and carbohydrates present in legumes promotes the growth of healthy bacteria that contribute to a healthy gut microbiota.  
• Body weight control. As a food rich in fiber and protein, the consumption of legumes promotes satiety, which is key to weight control, especially during pregnancy.

Recommendations to promote the consumption of legumes

1. Wash legumes very well to avoid gastrointestinal discomfort from consuming them. Whether you buy dried legumes and cook them at home or buy them pre-cooked, it's important to rinse them thoroughly with water before cooking or eating them. In the case of pre-cooked legumes, make sure to drain all the liquid, as any residue can cause gastrointestinal discomfort. 
2. Add it as an ingredient to our vegetable dishes. Legumes can be added as a side dish to cooked or sautéed vegetables instead of potatoes, or added to salads to make the dish more complete. 
3. Prioritize versatile preparations like hummus. Different types of legumes can be used, and other ingredients (such as olives, peppers, or eggplant) can be added. It's a very versatile food and easy to incorporate into your daily routine, whether for breakfast with toast, as a snack between meals with raw vegetables, or simply added to a salad, etc.
4. Consume legume-based products. Thanks to their protein composition and other compounds, legumes are of great interest to the food industry, as they allow for textures, flavors, and nutritional profiles that can replace other products on the market. Currently, many legume-derived products are available, including those made from soybeans, chickpeas, and other legumes.

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References:

1. Hosseinpour-Niazi, S., Mirmiran, P., Hedayati, M. et al. Substitution of red meat with legumes in the therapeutic lifestyle change diet based on dietary advice improves cardiometabolic risk factors in overweight type 2 diabetes patients: a cross-over randomized clinical trial. Eur J Clin Nutr 2015;69:592–597. https://doi.org/10.1038/ejcn.2014.228
2. Jayalath VH, de Souza RJ, Sievenpiper JL, et al. Effect of dietary pulses on blood pressure: a systematic review and meta-analysis of controlled feeding trials. Am J Hypertens. 2014;27(1):56-64. doi:10.1093/ajh/hpt155. 
3. Singh B, Singh JP, Shevkani K, Singh N, Kaur A. Bioactive constituents in pulses and their health benefits. Journal of food science and technology. 2017; 54(4):858-70. 
4. Willett W, Rockström J, Loken B, Springmann M, Lang T, Vermeulen S, Garnett T, Tilman D, DeClerck F, Wood A, Jonell M. Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. The Lancet. 2019; 393(10170):447-92