We can't go wrong with a delicious lentil soup with our daily rice, right? Or a steamed chickpea with friends during tea time in the evening, or green gram with curd rice in the morning... These are the foods we enjoy in our daily lives. But did you know that all of these belong to the same big family, superfoods packed with nutrition? These are what we call ' legumes '. Today, let's talk a little more in depth about these beloved foods.
Legumes, Beans and Pulses - What's the difference?
We hear these three words all the time, so it can sometimes be a little confusing . Let's keep it simple.
- Legumes: Simply put, this is the largest family. This is a name that comes from a plant classification. Plants that produce pods belong to this family. There are more than 16,000 species of this plant worldwide.
- Beans: Beans are just one member of the large legume family. They are large, often kidney-shaped seeds that grow inside pods of legume plants.
- Pulses: These are the dried seeds obtained from the pods of leguminous plants. For example, the dried lentils, chickpeas, green beans, and cowpeas that we buy in the store fall under the category of 'Pulses'.
So, do you understand? Every 'Pulse' is a 'Legume'. And every 'Bean' is a 'Legume'. But not every 'Legume' is a 'Pulse' or a 'Bean'. (For example, things like bean pods that we eat right out of the pod).
What are the popular legumes in our country?
We all know that there are many types of legumes that we eat regularly. Let's see what they are.
| Legume Type | Common Examples in Sri Lanka |
|---|---|
| Lentils | Red lentils (Mysore lentils), brown lentils |
| Peas & Chickpeas | Chickpeas, Mung beans, Cowpeas, Green peas |
| Beans | Kidney beans, black beans, soy beans |
| Peanuts | Many people think that peanuts are a type of 'nut', but peanuts are actually a plant that grows underground and belongs to the legume family. |
The amazing health benefits of these legumes for our bodies
Legumes are not just something that fills the stomach. They are a superfood that is packed with nutrients and provides many valuable benefits for our health.
- Rich in protein: Especially for those who don't eat meat or fish, legumes are an excellent source of plant-based protein. These are essential for the body's growth and cell repair.
- Helps with digestion: This fruit is rich in fiber . This fiber not only helps relieve problems like constipation, but also provides good food for the beneficial bacteria in our intestines, helping to keep the entire digestive system healthy.
- Protects heart health: Legumes can reduce the level of bad cholesterol in the blood. They also help control blood pressure. This reduces the risk of heart disease.
- Helps control diabetes mellitus: Due to the complex carbohydrates and fiber in legumes, sugar is slowly absorbed into the blood when consumed. This prevents blood sugar levels from rising suddenly. This is very important for people with diabetes and those at risk of developing diabetes.
- Reduces the risk of cancer: They contain powerful antioxidants like polyphenols . These protect our cells from free radicals that damage our cells. Studies have found that this can reduce the risk of some types of cancer.
- Helps control body weight: Being rich in fiber and protein, legumes make you feel full even after eating a small amount. This helps control overeating and helps control body weight.
"Antinutrients" - are these really something to be afraid of?
You may have heard the term "antinutrients" when talking about legumes. When you hear this, you may wonder if these are harmful to the body. Let's take a look at what these actually are.
Simply put, these are compounds that occur naturally in legumes. They are there to protect the plant from insects and other damage. But when we eat them, they can slightly interfere with our body's ability to absorb certain nutrients, such as iron, calcium, and zinc.
| Antinutrient type | Impact |
|---|---|
| Lectins | Reduces the absorption of nutrients such as calcium, iron, and zinc. |
| Phytates | Reduces the absorption of iron, zinc, magnesium, and calcium. |
| Tannins | Reduces iron absorption. |
But don't be scared by this! This is not a big problem. There are very simple ways to eliminate the effects of these 'antinutrients'. That is, soaking legumes thoroughly and cooking them thoroughly. These two methods remove most of these compounds. So, don't let this be a reason to miss out on the high nutritional benefits of legumes.
This is how to prepare legumes correctly and deliciously!
To get the most out of legumes, they need to be prepared correctly.
1. Soaking: With the exception of some things like lentils, dry beans like chickpeas, kidney beans, and cowpeas should be soaked in water for a few hours (about 8 hours or overnight) before cooking. This makes them easier to cook, and removes those 'antinutrients' and gas-causing compounds we talked about. Discard the soaking water and cook with fresh water.
2. Cooking: This is very important. Always cook legumes until they are thoroughly cooked. Especially some types like kidney beans, if eaten raw or not cooked properly, can cause stomach upset, nausea, vomiting, and diarrhea due to the lectins they contain. Therefore, it is essential to cook them thoroughly.
3. Canned Beans: If you're using canned beans, like chickpeas, rinse them thoroughly before cooking. This will remove extra salt and fillers.
4. How to add it to your diet:
- Add to soups to increase protein.
- Add boiled peas and beans to salads.
- Make delicious vadas with things like lentils and green beans.
- Make a delicious dish by steaming boiled chickpeas, beans, and green beans.
- Add to rice and cook (e.g. green bean curd).
Take-Home Message
- Legumes are the foods we eat every day, like lentils, chickpeas, green beans, and lentils. They are a superfood packed with protein, fiber, vitamins, and minerals.
- These help control diabetes, heart disease, lose weight, and reduce the risk of cancer.
- Don't be afraid of "antinutrients." Their effects can be almost completely eliminated by soaking and cooking them thoroughly before eating.
- Adding a variety of legumes to your weekly diet is a good investment in a healthy lifestyle. It's a great way to make your meals both delicious and nutritious.
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