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Healthy legumes do not lead to uncomfortable flatulence
Legumes are among the healthiest foods. With the protein power packs, among other things, the blood sugar level can be significantly reduced. You don't have to worry much about the flatulence that is often associated with consumption. Because these can be significantly reduced by certain herbs and spices.
Positive properties of legumes
For a long time, legumes had a shadowy existence in this country. Even today, many people only associate them with hearty home cooking such as bean stew or lentil soup. However, this reputation misjudges the positive properties of legumes. According to health experts, they should prevent obesity and help, among other things, against cancer and cardiovascular diseases. Scientific studies have also shown that legumes can lower blood sugar levels and prevent diabetes.
Full of protein and important minerals
There are numerous reasons why legumes are very healthy. They supply minerals such as potassium and magnesium, vegetable proteins, B vitamins, folic acid and fiber.
Furthermore, their carbohydrate content and the phytochemicals they contain have a positive effect on cholesterol levels.
Last but not least, legumes lower blood sugar levels, as shown in a study by Canadian scientists published in the journal "Journal of Nutrition".
Replace potatoes or rice with lentils
To get their results, the researchers led by Prof. Alison Duncan from the University of Guelph presented 24 healthy study participants with four different dishes:
white rice alone, half a portion of white rice with half a portion of large green lentils, half a portion of rice with small green lentils and half rice and half red lentils.
Blood sugar was measured two hours before eating and two hours after. The experiment was later repeated with potatoes.
"We mixed the lentils with the potatoes and rice because people don't usually eat legumes alone, but in combination with other starchy foods as part of a larger meal," Duncan said in a message.
"We wanted our results to reflect that."
Reduce chronic diseases
The researchers found that replacing half a serving of rice with lentils reduced blood sugar by up to 20 percent.
Replacing potatoes with lentils resulted in a 35 percent decrease.
"Legumes are an extremely nutritious food that has the potential to reduce chronic illnesses associated with poorly controlled glucose levels," said Duncan.
Previous studies had shown that legumes can protect against type II diabetes.
Enjoy peas and beans without bloating
Despite the health benefits, legumes are often rejected because the largely indigestible oligosaccharides can cause flatulence in raffinose and stachyose.
However, it is precisely these carbohydrates that help the desired intestinal bacteria to colonize and thus develop a healthy intestinal flora.
With the right preparation, legumes can often be enjoyed without causing a bloated belly.
For example, herbs and spices such as fennel, anise, ginger, cumin, savory, dill, oregano, rosemary, sage and thyme can significantly alleviate flatulence. However, they should only be added to the dish at the end of the cooking time.
In addition, you can slowly get used to legumes, as the body adapts to the changed composition of the food with regular consumption.
People who suffer from gout should avoid legumes because of their high purine content. (ad)