10 reasons to eat more beans and impulses

They are of crucial importance in kitchens around the world and recommended by the Eat-Lancet Commission. Proponents are pushing the doubles for a healthier planet and a healthier population by 2028.

Do you have “Bean -delays”?

Bean -Zehgern describes the reluctance of some people to eat beans. Some reasons for this are:

Misunderstandings: Confusion about how to prepare and eat impulses.

Cooking difficulties: Some people think that beans are difficult or time -consuming to cook, especially if they have dried.

intolerance: Some types of legumes can cause indigestion and pain, and in some cases allergic reactions such as itching and hives.

If you need a little convincing to find love for dried impulses, here are ten things that you could convince …

10 advantages of food more beans and impulses

1. Nutritional power plants

Impulses are a rich source of proteins (21-25%), complex carbohydrates (60-65%), fiber (10-20%) and micronutrients, including folic acid, thiamine (vitamin B1), ribolavine (vitamin B2), niacin (vitamin B3), pyridoxin (vitamin B6), iron, iron, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc and Pyridoxin (vitamin B6), Iron, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc, Zinc.

You have low in fat and have one Low glycemic indexWhich means that you do not cause blood sugar levels to climb. Combining with grains can further improve your quality and give you all amino acids for a complete protein, she says Ali MorpethNutritionist and Bean Champion for Public Health.

The soluble variety of dietary fibers that occurs in impulses can support the health of digestion and intestine, reduce cholesterol levels and reduce the risk of heart diseases, as Julie Lovegrenpe, professor of nutrition at the University of Reading in your paper title “The advantages and challenges related to the increase in everyday pules”.

2. Darm health heroes

While you can cause some digestive complaints, they are ideal for intestinal health. This gas and flatulence you believe is indeed your intestinal bacteria that enjoy a festival in your lower intestine. Gas is the by -product of intestinal bacteria that reduce the oligosaccharides in beans and impulses.

For those who have symptoms, experts recommend introducing impulses slowly so that their system can adapt. Soaking impulses with a few water changes also helps. The longer a dried bean takes to cook, the longer it would benefit from a soaking.

3. Master of mental health

When intestinal bacteria are fed happily, they produce the right neurotransmitters for better mental health. Dr. Nadia Mohd-Radzman, who heads a campaign called ‘.Broad mind“In order to raise awareness of the role of broad beans in mental health, it indicates that they are rich in levodopa (or L-dopa), a connection that contributes to increasing dopamine or the” well-being “schemic of the brain. She also emphasized that fermented beans like Temph are a great source of Gaba, a relaxing neuro-trans. which can help with anxiety.

4. versatile, fast food

Impulse does not seem to be the most exciting ingredients, but together with the right herbs, spices and spices, they are sponges by taste. They can also be used in many forms. broad bean Flour and gram flour (made from chickpeas) offer excellent gluten -free options for cheeks and pancakes. Fill cans, packets and beans and impulses for a quick, nutritious and filling meal.

5. Affordable, available and low off

Cooking legumes is inexpensive and can be useful for cooking or preparing meals. While it may seem like a task to soak the beans overnight and then cook them, slow stoves and quick cooking are child’s play. A cooking tip from the Ghanaian grocery author Patti Sloley is to soak a cup of impulses with a teaspoon of bicarbonate soda, rinse with fresh water and then cook with fresh water to speed up things. As soon as they are cooked, you can cut pulse and freeze.

6. The world on your fingertips

There is a whole world of inspiration for people who are professionals when it comes to beans. Try to make your own baked beansfragrant Lenses daalheartily Bean chili or rich Lamm -Tajine with chickpeas.

7. Help to reach 30 plant food per week

The British and American good project Examined the diet of thousands of people and assessed how different nutritional patterns were associated with different health results. The study showed us that people who ate the greatest variety of herbal foods Healthiest microbiomas. The study presented that we should all eat 30 vegetable food per week to achieve this diversity. Different types of beans count so that the food reaches their destination.

Let yourself be inspired by these 30 recipes for plant feed.

8. Count towards your 5-day

Beans and impulses are one of your Five dayBut they only count as as a part No matter how much you eat. This is because they are a good source of fiber and other nutrients, but not the same range of vitamins and minerals as other fruit and vegetables. Three heaped tablespoons of all cooked pulse beans, peas or lens counting as one of your five days.

9. Can help reduce “food noises”

Beans and other impulses have unique nutritional qualities that can be advantageous for weight control. When we eat beans, the fiber and healthy strength help us that feel full. This can help prevent excessive food and consequently to help with weight control.

10. A step towards a green area

Impulses have a unique ability to repair nitrogen in the soil. This improves soil fertility and can reduce the need for synthetic fertilizers. Impulses help with water protection because you need less water than some other protein sources such as meat. Their production also includes fewer greenhouse gas emissions, which makes it a more environmentally friendly choice.

All of these advantages indicate that by including more beans and impulses in your diet, you not only nourish your mind and body, but also help to maintain a healthier and more sustainable future.

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Let yourself be inspired by these Bean recipes.

This page was checked by Kerry Torrens on July 11, 2025

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