Legumes, such as beans, lentils, chickpeas, and peas, are an important source of protein and other essential nutrients. Not only are they cheap and tasty, but they are also particularly useful for those who want to lose weight on a low-calorie diet.
In this article, we will explore the many properties of legumes that make them an important addition to a weight-loss diet.
Properties of legumes: which ones you need to know
One of the most important characteristics of legumes is that they contain a lot of protein. This makes them an excellent source of nutrition for those trying to build muscle mass, but it is also useful for those who want to lose weight.
These macronutrients are essential for maintaining muscle mass when caloric intake is decreased; in fact, protein is used by the body to repair damaged muscle tissue during exercise, but also when calories are lost.
Consequently, if you consume enough of them, you can mitigate the loss of muscle mass during weight loss.
They contain fiber
Legumes are rich in fiber, another important nutrient for those trying to lose weight. Fiber is difficult to digest and, therefore, helps keep us full longer.
Among their properties is that they help prevent constipation and can reduce the amount of fat absorbed by the intestines.
They have a low fat content
Although legumes are nutritionally rich, they contain little fat and calories; this makes them an excellent choice for those seeking to limit the amount of calories ingested without sacrificing food quality.
The fats contained are mostly unsaturated fats, whose properties have been shown to be beneficial for heart health.
They can help reduce inflammation
Inflammation is the immune system’s response to external stimuli, such as infection, injury, or disease. The chronic one can cause damage to the body and increase the risk of chronic diseases, such as diabetes and heart disease.
Legumes are known for their anti-inflammatory properties; this is due to their richness in beneficial plant compounds, such as polyphenols, which fight inflammation and improve health.
They are useful for blood glucose control
Diets high in carbohydrates can cause blood glucose to rise, particularly in individuals with diabetes or at risk for diabetes.
Legumes, on the other hand, are an excellent source of complex carbohydrates, which are digested more slowly than simple carbohydrates, thus going a long way toward keeping blood sugar levels under control.
Can legumes be eaten during a ketogenic diet regimen?
The ketogenic diet is a diet low in carbohydrates, high in fat and moderate in protein. Its main goal is to induce a process of ketosis, in which the body burns fat as its primary source of energy instead of carbohydrates.
To keep the body in a state of ketosis, it is important to limit carbohydrate intake to about 20-50 grams per day; this means that you need to eliminate many foods with carbohydrates, such as bread, pasta, rice, cereals, and sugars.
Legumes are an important food for those on a plant-based diet and can be a source of protein for those who choose to reduce their intake of animal protein. The consumption of legumes during the ketogenic diet often becomes a controversial issue: they are high in carbohydrates, although they also contain a high content of protein and fiber.
Most legumes contain about 12 to 20 grams of carbohydrates per 100 grams, which means you need to limit your intake to stay in a state of ketosis.
Although legumes contain a lot of fiber, this fiber cannot be fully digested by the body, which means that they should not be considered as carbohydrates that can be consumed freely.
How to include legumes in the ketogenic diet
If you want to include legumes in your ketogenic diet, there are some important things to consider:
- limit legume intake to one small portion per day and be sure to include sources of protein and healthy fats in every meal.
- choose legumes carefully, opting for those low in carbohydrates such as black beans, green beans, chickpeas and lentils. There are also some legume options that can be included in the ketogenic diet in small amounts, such as peas and broad beans. These legumes have a slightly higher carbohydrate content than other varieties, but can still be consumed in small amounts as part of a balanced diet.
Our advice? See a nutritionist who specializes in the ketogenic diet to understand how to use legumes properly during this new dietary lifestyle.
