Las beneficial nutritional properties of the so-called superfoods have made these more and more, have become the key products that cannot be missing in any healthy diet, like those foods with the most recommended vitamins for women, which we have already told you about.
Healthy foods that are already part of most shopping baskets and dishes in Spain and which are now Harvard He wanted to add one more essential. And it is that, although among these beneficial foods for health some well-known ones such as almonds, avocado or spinach already stand out; but now the Harvard University has incorporated another that not only stands out for its nutritional value, its amount of protein, vitamins and fiberbut also for its ability to help achieve a healthy weight.
The star dish to lose weight and healthier according to Harvard
There are many studies that support the benefits of consuming this food, in which Harvard University has now focused, pointing it out as one of the most beneficial for health. We’re talking in case you haven’t guessed yet, about legumes. A type of superfood that is associated with lower cholesterol and better cardiovascular protection, as published in the medical journal Canadian Association Journal y the study of American Journal of Clinical Nutrition.
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And it is that in both it is associated to include weekly rations of legumes with the reduced chances of cardiovascular events such as heart attack or angina pectoris, by significantly reducing the levels of colesterol LDL.
Lentils, chickpeas, white beans, kidney beans, peas… Any of these legume options turns any dish into a nutritious staple that should not be missing in everyone’s diets according to Harvard. And it is that according to the prestigious university, it is a set of protein, carbohydrates and fats, which along with vitamins and minerals that it contains, make them an incredibly beneficial food for health and essential in our pantry.
And it is that, despite the wide variety that exists between them, legumes share many common benefits, in addition to being relatively sustainable and cheap. They are also a food with a low glycemic index, satiating and with a ‘meaty’ texture, which can even replace foods with proteins of animal origin and which, thanks to their normally neutral flavor, makes them versatile to be combined with all kinds of ingredients. and seasonings. All this together with its satiating and nutritious power that makes them excellent allies to lose weight.
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Benefits of legume consumption in women
In addition to the general benefits that we have already told you about, legumes are also a key superfood for women. These are some of its most outstanding benefits:
- Essential Nutrients: Legumes are an excellent source of essential nutrients for women, thanks to the iron, calcium, folic acid and B vitamins. These nutrients are especially important for bone health, red blood cell production, the immune system, and fetal development during pregnancy.
- Cardiovascular health: As we have already told you, the regular consumption of legumes is also associated with a lower risk of cardiovascular disease in the women. And it is that its soluble fiber content helps reduce the levels of the so-called “bad cholesterol” and also helps maintain heart health.
- Hormonal regulation: Some legumes, such as soybeans, contain phytoestrogens. These plant compounds have a estrogen-like structure and may help regulate hormone levels in women, as well as relieve menopausal symptoms and reduce the risk of certain hormone-related health problems.
- digestive health: The fiber present in legumes helps promote digestive health by preventing constipation and improving intestinal transit. In addition, legumes contain fermentable oligosaccharides that act as prebiotics, stimulating the growth of beneficial bacteria in the intestine and improving the health of the digestive system.
How can they help you lose weight?
Regarding how legumes can help in the weight loss process, it is important to note that legumes, as we have told you, are foods high in fiber, protein, and essential nutrients. All of them fundamental and healthy characteristics that make them key to a balanced diet with which to lose weight.
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The fiber present in legumes also helps maintain a feeling of satiety, this can help reduce excessive calorie intake. In addition, the fiber promotes healthy digestion and prevents sugar spikeswhich can also help control appetite.
On the other hand, legumes are an excellent source of vegetable proteins, these being the lightest and those with the fewest calories compared to other proteins of animal origin. And it is that, the inclusion of proteins in the diet is essential for the weight loss processas it helps maintain muscle mass while losing fat.
Even so, it is important to keep in mind that healthy weight loss is always achieved by including the consumption of superfoods such as legumes. as a complement to a balanced diet and always accompanying her with physical exercise and healthy habits. Without forgetting the importance of consulting with a health professional in your particular case in order to guarantee personalized guidance and healthy and effective weight loss.
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Recommended amount of legumes for a healthy diet
Regarding the amount of legumes recommended, the DASH eating plan of the National Heart Institute recommends eating legumes at least two or three days a week.
Always including them in the framework of a healthy diet that is based on natural foods, rich in fiber, protein and healthy fats. What are you waiting for to incorporate them into your dishes and into your diet?
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