How many times a week should you eat legumes? How to pair them to obtain the greatest benefits? And how to regulate the quantities? There are many doubts about consuming legumes.
These foods are increasingly present on the table because they are considered by experts and nutritionists as one of the best plant-based protein sources, along with cereals and nuts.
They have the great advantage of providing some essential amino acids, which are the building blocks of proteins, and being entirely free of saturated fats.
They are therefore valid alternatives to meat, fish, and their derivatives. In the kitchen, they are super versatile. They can be prepared in many ways. Excellent in soups, stews, and salads, they are also perfect ingredients for making delicious hummus, meatballs, and veggie burgers.
So, how many times a week should you eat legumes?
In How Many Meals Should You Include Legumes?
The guidelines for a healthy diet suggest putting legumes on the table three or more times a week.
Ideally, alternate the consumption of dried legumes with fresh or frozen ones, balancing the meal content well.
Chickpeas, beans, lentils, and dried peas are richer in essential amino acids, the building blocks of proteins.
Fresh and frozen legumes are less protein-rich and calorific and more water-rich, while canned ones often contain salt.
An excellent strategy to make the diet balanced is to alternate the varieties as much as possible, putting on the table the most common ones, including lentils, chickpeas, peas, beans, and experimenting with the entirely new flavors of less-known legumes such as indian peas or lupin beans.
What is the Ideal Portion?
Legumes are foods with a very variable energy and nutritional value. It ranges from approximately 30 calories if they are fresh or frozen to 350 calories if they are dried.
The ideal portion for fresh or frozen legumes is 150 grams.
If it is dried legumes, the portion can vary from 30 to 50 grams.
In the case of legume derivatives, such as flour, the portion is 50 grams.
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