Legumes: Their Advantages and Disadvantages

If you avoid legumes, you're missing out. They're rich in a variety of nutrients. They're especially beneficial for those with high cholesterol and those who shouldn't consume animal fats.

What plants are legumes?

Legumes include beans, lentils, peas, chickpeas, soybeans, and peanuts. The fruits of all these plants ripen in pods. After harvesting, the fruits are collected, removed from the pods, and dried. Legumes are very healthy. They are rich in protein, soluble and insoluble fiber, as well as antioxidants, iron, potassium, magnesium, zinc, selenium, and folate. A major advantage of legumes is that they are low in fat and completely cholesterol-free. However, the human body absorbs legumes differently.

Some people avoid legumes for fear of digestive problems. It's a known fact that these foods can sometimes cause flatulence, especially if consumed in large quantities at once. Legumes take a long time to digest, so don't eat too many at once. You can start introducing legumes into your diet by adding 2-3 tablespoons to a green salad or side dish a couple of times a week. To avoid digestive issues, soak legumes in water for a long time before cooking.

Why do legumes cause flatulence?

Beans, peas, kidney beans, and other similar foods are high in sugars, or oligosaccharides, which the human body cannot digest. Oligosaccharides are large, bulky molecules. The small intestine typically contains enzymes that help break down incoming sugars before they reach the large intestine. With legumes, things are quite different.

Since legumes aren't digested in the stomach and small intestine, they enter the large intestine completely undigested, complete with all their nutrients. Hungry bacteria are waiting for them there, finally able to feast on the sugar. Gas is a byproduct of the bacterial digestion process.

However, despite some difficulties in digesting legumes, they should still be consumed, at least in small quantities, to provide the body with the necessary nutrients.

Author of the article: Natalia Semenova "TopCook"

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