Small gesture, big impact: legumes for your health

The stars of these plant-based proteins include beans, lentils, peas and other legumes. Thanks to their high fiber content, they not only keep you feeling fuller for longer, but are also nutritious, economical and easy to prepare.

The legume family is very diverse, with different shapes, textures, colors and flavors:

Dried beans: White bean (marine, cannellini), red (kidney), black, pinto, mung bean, azuki

The lenses: Green, blonde, coral, black (Beluga) lentils

Peas: Chickpeas, split, yellow, dried green, black-eyed

Broad beans and broad beans

Soy and its derivatives: Soybeans, edamame (young soybeans)

These foods are rich in protein, complex carbohydrates, fiber, B vitamins (B6 and folic acid) and iron., At the same time, it is low in fat, cholesterol-free and has a low glycemic index.

Eating beans, lentils, peas and other legumes can Moderately reduce the risk of cardiovascular disease, coronary heart disease and high blood pressure. People with the highest intake of legumes have up to 10% lower incidence of these diseases compared to those who consume the least legumes ^1.2. The maximum benefit seems to be around 400 g of legumes per week. On the other hand, no significant association with stroke risk was observed ³ .

Consuming legumes maintains heart health through:

• Lowering LDL cholesterol
• increasingly HDL cholesterol
• Lowering blood pressure
• Maintaining stable blood sugar levels
• and participation in weight management.

Legumes are real allies for cardiovascular health, although further research is needed to better understand and confirm these effects. The Swiss Nutrition Society also recommends including them regularly in our meals.

Legumes can be soaked and cooked in dry form or purchased canned, making them a convenient and inexpensive way to incorporate plant-based proteins into the diet. Rice, vegetables and beans make a complete meal!

To prepare legumes canned :

• Rinse thoroughly with cold water to remove excess salt, ease digestion and reduce the likelihood of bloating.
• After rinsing, add them to your favorite dish.

To prepare the legumes dry :

• Look for small stones and damaged beans.
• Wash them and soak them in water overnight to speed up cooking (except dry lentils and split peas).
• Change the soaking water regularly to make them easier to digest and reduce bloating.
• Boil in cold water and remove the foam.
• Cook until tender (1 to 2 hours, depending on variety).

Legumes are ideal at any time of the year. Here are easy ways to incorporate them into your meals:

1. Add a can of rinsed beans to your homemade soups and stews.
2. Mix cooked beans, garlic, lemon juice and olive oil into a spread. Serve with raw vegetables or whole wheat flatbread.
3. Substitute cooked lentils for the beef to make lentil pancakes. Serve them on whole wheat bread with yogurt and fresh herbs.
4. Enjoy vegetarian tacos with beans, lettuce, tomatoes and avocado.
5. Make a vegetarian chili by replacing all or part of the meat with various dried beans.
6. Enjoy canned white beans in tomato sauce with toast.
7. Prepare a lentil curry with vegetables and basmati rice.
8. Toss rinsed canned beans with dressing, chopped red onions and peppers.
9. Mix the chickpeas with a little oil and aromatic herbs and bake them in the oven as an appetizer.

This inexpensive, easily accessible and common staple in our cupboards can really make a difference. Adding more legumes to your meals can be an effective way to fight heart disease and lower blood pressure.