“Pasta made with lentils, chickpeas and beans are an intelligent way that both children and adults consume the nutrients they need. And nutrient -rich paste is healthier than white paste, which has little fiber or proteins. But maybe you ask yourself: how do you compare a plate of legumes with the legumes?
In a report in its health supplement, the New York medium highlighted various ways to improve food leaving common flours with low nutritional value by more protein variants. “It is always a success to eat foods such as fruits, vegetables and whole grains to obtain your nutrients,” he said Emily Haller, dietitian and coordinator of the lifestyle and culinary medicine program of Trinity Health In Ann Arbor, Michigan.
“Legumet pastes do not grow from trees or shrubs, they are inherently processed. But that does not necessarily make them bad. The investigations that compare them with their integral counterparts are scarce, but experts said they greatly offer the same nutritional benefits, ”said the American nutritionist.
Researchers affirm that legumes are an important source of proteins, a macronutrient that the body needs for almost all essential functions, including the fight against heart disease, infections and maintenance of strong muscles and bones. Even some legumes contain more than 20 grams per ration. The noodles made with them, offer micronutrients such as iron, group B vitamins and magnesium.
They are also rich in fiber, and fiber -rich diets are related to a lower cholesterol, less blood sugar peaks and regular intestinal evacuations. The US Department of Agriculture. UU. It recommends consuming 14 grams of fiber per 1000 calories ingested. Some fiber -rich legume pasta contain more than 11 grams per ration.
“A consideration mentioned by experts: eating too much fiber too quickly can cause you gases or swelling, especially if you have gastrointestinal problems such as irritable intestine syndrome,” Haller warned. “To minimize symptoms, start with small portions of legumes or legume paste once or twice a week,” he explained Rani Pokpart -time professor of physical medicine in the Harvard Faculty of Medicine, who studies homemade cuisine and consumption of legumes. “Increases frequency to three or four times a week as your body adapts,” he added.
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