An overview of legumes for parents

Over the last several years, both the cultivation as well as the consumption of leguminous plants in Poland has experienced a tremendous increase. The importance of this group of plant species in human and animal nutrition are among the key contributors to the high development of this very healthy plant group.

The legume family consists of plants that produce a pod with seeds inside. The term “legume” is used to describe the seeds of these plants. Seeds in the leguminous group include beans, peas, chickpeas or lentils. Soy and peanut are also part of this group.

Legumes PROs

Legumes provide your children with carbohydrates, fiber, vitamins, proteins and minerals. They may be introduced within babies’ diets from 11 months of age. It is important to teach our children proper eating habits. Thus, when they are older they will have a varied and balanced diet.

Legumes are very important in the children’s diet because of their high content of carbohydrates (sugars). The sugar in legumes is starch, which is made up of many glucose molecules, so they provide a lot of energy.

Legumes are particularly rich in healthy fibers, such as resistant starch and soluble fibers. Both types pass undigested through your stomach and small intestine until they reach your colon, where they feed your friendly gut bacteria. Unpleasant side effects of these fibers include gas and bloating, but they also help form short-chain fatty acids (SCFAs), such as butyrate, which may improve colon health and reduce your risk of colon cancer. What’s more, both resistant starch and soluble fibers help you feel full.

This vegetable group is a source of good quality protein which is in fact higher in protein than most other plant foods. Legumes have about twice the protein content of cereal grains.

Legumes are gluten free – as such, they are suitable for children with coeliac disease or gluten sensitivity.

The most abundant minerals in legumes are calcium and iron, and they have a good amount of B vitamins.

Legumes have been linked to various other health benefits, including a reduced risk of heart disease and lower cholesterol levels.

Randomized controlled trials also suggest that regular consumption of these plant foods may reduce blood pressure and triglycerides.

Legumes CONs

Raw legumes contain antinutrients such as phytic acid and lectins , which can interfere with digestion and the absorption of other nutrients.

The nutritional quality of legumes is hampered by certain compounds.

While they harbor antinutrients, you can use methods like soaking, sprouting, and boiling to reduce their levels of these compounds.

Conclusions

Legumes are linked to various health benefits.

They have an impressive nutritional profile and are one of the best plant-based sources of protein.

Properly prepared legumes are very healthy when consumed as part of a balanced diet.

Watching a seed grow

Watching seeds grow is an amazing science lesson for kids. Legume seed germination experiments give kids the opportunity to see up close how a seed grows what would actually be happening under the ground. Simple science activities are great for young learners!

Chef cooking tips for Legumes

It is important, also, to know how to avoid indigestion and/or flatulence caused by dishes containing legumes. It is as simple as adding digestive spices: in India they cook ginger, turmeric and sometimes fennel and asafetida with legumes to make them more digestible. Cumin and dill are very commonly used plants in Poland added into dishes which require a little bit of ”help” in order to minimize the indigestion effects that may eventually be caused by leguminous seeds ingestion.

The thousands of ways in which you may combine legumes in your cooking may well be as a starter, into a soup, as a salad or as an accompanying side dish.

Autor: Luis

STAŻ ZAWODOWY: Kucharz 2017 – 2018 Academie de Paris, Paryż , Francja.

MAGISTER: Zarządzanie i administracja 2001 - 2004 Uniwersytet UAM w Madrycie, Hiszpania.