{"id":86182,"date":"2024-01-30T11:13:52","date_gmt":"2024-01-30T11:13:52","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=86182"},"modified":"2024-01-30T11:13:52","modified_gmt":"2024-01-30T11:13:52","slug":"how-many-times-per-week-should-you-eat-legumes","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/how-many-times-per-week-should-you-eat-legumes\/","title":{"rendered":"How Many Times per Week Should You Eat Legumes?"},"content":{"rendered":"

\"legumes-food-nutrition-health-diet-weight-loss\"<\/p>\n

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.<\/em><\/p>\n

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,<\/strong> along with cereals and nuts.<\/p>\n

They have the great advantage of providing some essential amino acids,<\/strong> which are the building blocks of proteins,<\/strong> and being entirely free of saturated fats.<\/strong><\/p>\n

They are therefore valid alternatives to meat, fish<\/strong>, and their derivatives. In the kitchen, they are super versatile.<\/strong> They can be prepared in many ways. Excellent in soups, stews, and salads,<\/strong> they are also perfect ingredients for making delicious hummus, meatballs, and veggie burgers.<\/p>\n

So, how many times a week should you eat legumes?<\/em><\/p>\n

\"chickpea-legumes-health-food-nutrition-diet\"<\/p>\n

In How Many Meals Should You Include Legumes?<\/h2>\n

The guidelines for a healthy diet suggest putting legumes on the table three or more times a week.<\/strong><\/p>\n

Ideally, alternate the consumption of dried legumes with fresh or frozen ones,<\/strong> balancing the meal content well.<\/p>\n

Chickpeas, beans, lentils, and dried peas are richer in essential amino acids, the building blocks of proteins.<\/p>\n

Fresh and frozen legumes are less protein-rich and calorific and more water-rich, while canned ones often contain salt.<\/p>\n

An excellent strategy to make the diet balanced is to alternate the varieties as much as possible,<\/strong> 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.<\/p>\n

What is the Ideal Portion?<\/h2>\n

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.<\/p>\n

The ideal portion for fresh or frozen<\/strong> legumes is 150 grams.<\/strong><\/p>\n

If it is dried<\/strong> legumes, the portion can vary from 30 to 50 grams.<\/strong><\/p>\n

In the case of legume derivatives, such as flour,<\/strong> the portion is 50 grams.<\/strong><\/p>\n

Mood-Boosting Food: How to Eat Your Way to a Better Mood<\/a><\/p>\n

Flat Belly and Food: Plan Your Plate for a Flat Stomach<\/a><\/p>\n

Photo Credits: Unsplash<\/em><\/p>\n","protected":false},"author":42690,"featured_media":86184,"template":"","format":"standard","categories":[8054,6939,16,2723],"yoast_head":"\nHow Many Times per Week Should You Eat Legumes? - Grazia USA<\/title>\n<meta name=\"description\" content=\"Learn the nutritional benefits of legumes and find expert guidance on incorporating these versatile and healthy ingredients into your diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/graziamagazine.com\/us\/articles\/how-many-times-per-week-should-you-eat-legumes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Times per Week Should You Eat Legumes?\" \/>\n<meta property=\"og:description\" content=\"Learn the nutritional benefits of legumes and find expert guidance on incorporating these versatile and healthy ingredients into your diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/graziamagazine.com\/us\/articles\/how-many-times-per-week-should-you-eat-legumes\/\" \/>\n<meta property=\"og:site_name\" content=\"Grazia USA\" \/>\n<meta property=\"og:image\" content=\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2024\/01\/Legumi-desktop.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"567\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/graziamagazine.com\/us\/articles\/how-many-times-per-week-should-you-eat-legumes\/\",\"url\":\"https:\/\/graziamagazine.com\/us\/articles\/how-many-times-per-week-should-you-eat-legumes\/\",\"name\":\"How Many Times per Week Should You Eat Legumes? 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