What are Legumes? Learn the benefits of legumes in food

“Legumes” have you ever heard of this word? The name sounds quite strange to us, but in fact, if you learn about it, it will feel very familiar. In this article, let’s learn more about Legumes and its benefits in food with Cfis.edu.vn.

What are Legumes?

What is Legume?

What is Legume?

Legume has a botanical name that includes a tree, fruit, and pea in the legume family Fabaceae .

Well-known legumes include clover, alfalfa, peas, chickpeas, lentils, lupines, mesquite, lucidum, soybeans, peanuts, and tamarind.

Features of Legume

Features of Legume

The pod is a dried fruit that develops from a corrugated carpel and usually splits along the junction of the margins and back of the carpel to produce two pods, each of which is one half of the carpel.

Classify

Well-known legume species include: pea, bean, soybean (soybean), peanut (peanut), lentil (lentil), Minh Quy (Ceratonia siliqua), lupinus, reishi (alfalfa), clover (clover) .

Nutritional value of legume

Nutritional value of legume

According to the United States Department of Agriculture, legumes have a remarkable nutritional profile and are a rich source of healthy fiber and protein.

For example, 1 cup (198g) of cooked lentils provides:

• 230 calories
• 18g protein
• 16g fiber
• 40g carbs
• Iron: 37% DV
• Folate: 90% DV
• Magnesium: 17% DV
• Potassium: 16% DV

*DV: Nutrient value needed per day.

Benefits of legume

Benefits in life

Making animal feed

Making animal feed

Each year, wild peanuts provide 150 tons of green matter/ha, becoming an abundant source of forage for livestock such as buffaloes, cows, pigs… With infinite growth and the ability to fix nitrogen from nitrogen atmosphere.

Next to be mentioned is peanut meal (also known as peanut residue, bean residue) which contains many nutritional components, more than 40% is protein, which is the main substance that creates meat to help livestock grow quickly . In addition, there are vitamins and mineral salts necessary for the growth of animals .

Nitrogen fixation in agriculture

Some legume plants such as peas, cockles, etc. have the ability to fix nitrogen in the air through symbiosis with Rhizobium rhizobacteria – a bacteria living in the soil , to create clumps. soil and plant biology.

Nitrogen fixation in agriculture

Benefits for human health

Improve function and reduce colon cancer

Improve function and reduce colon cancer

Legumes contain healthy fibers that help support weight loss and the formation of short-chain fatty acids (SCFAs) , such as butyrate, which may improve colon health and reduce the risk of colon cancer .

In another study, which showed that resistant starch is the most important substrate for bacterial carbohydrate fermentation in the human colon, possibly related to cancer prevention, was conducted on 12 volunteers. healthy tablets.

Reduce the risk of heart disease

Reduce the risk of heart disease

Legumes contain many components related to human health benefits and one of them is helping to reduce the risk of heart disease and lower cholesterol levels in the body.

Support weight loss

Support weight loss

Two types of resistant starch (RS) and soluble fiber help you feel full longer and reduce the amount of food you consume , thereby helping you maintain and lose weight effectively. And these two types of fiber are always present in the nutritional composition of legumes.

Another study found that people who ate beans every day had a 23% lower risk of increasing waist size and a 22% lower risk of obesity, compared with people who didn’t eat beans.

Improved insulin sensitivity

Improved insulin sensitivity

Beans are foods with a very low glycemic index value (GI<55).

Many studies have shown that foods with a low glycemic index have the same health benefits as in the dietary treatment of diabetes: improved glycemic control as well as some metabolic parameters, such as blood lipids (blood fats).

Attractive dishes from legume

Mochi cake filled with green beans and coconut leaves

Mochi cake filled with green beans and coconut leaves

Mochi cake with tough outer shell, green bean and coconut filling inside is fleshy, greasy, and fragrant . This will be a cake that makes it hard for you to forget from the first time you enjoy it.

Soy yogurt upside down

Soy yogurt upside down

Soy yoghurt has a rich, fragrant, smooth, and lightly flavored soy milk that is sure to be a dish that is both beautiful to the skin and good for health. You can eat fresh fruits with soy yogurt to make it more delicious.

Thai style black bean tea

Thai style black bean tea

Thai style black bean soup cooked with Bang powder and coconut milk has a greasy, smooth taste, and soft and fragrant black beans . This is definitely going to be an attractive and delicious tea that deserves to be tasted!

Red bean tea with cake

Red bean tea with cake

Another attractive tea made from legumes is here! Red bean soup with cake is made from sweet red beans and served with cake, adding some cool ice cubes , sounds delicious, right?

Above is information about Legumes and the benefits of Legumes in food that Cfis.edu.vn synthesizes. Hopefully, the above article can help you understand more about Legumes.

Source: US Department of Agriculture

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