L’importanza dei legumi nella dieta

I legumi sono degli alimenti che dovrebbero essere la base della nostra classica dieta Mediterranea. Invece, troppo spesso, ci dimentichiamo di loro o li consumiamo come contorno invece che come alternativa alle proteine animali.

Un porzione al giorno di legumi nella dieta, a scelta tra fagioli, piselli, ceci, lenticchie, cicerchie, fave, soia, può aumentare il senso di pienezza. I legumi hanno un indice glicemico basso, contengono una buona quantità di fibre e minerali tra cui il Ferro. Proprio per questo, possono essere utilizzati per ridurre e/o sostituire l’assunzione di proteine animali, così come l’assunzione di grassi “cattivi” saturi.

L’ideale è assumerli insieme ai cereali (integrali, come pasta, ma soprattutto farro, orzo, avena, riso, ecc…) per assicurarci di consumare una porzione “completa” di proteine, visto che insieme i due gruppi alimentari contengono tutti gli amminoacidi essenziali per costruire le proteine che servono al nostro organismo.
Un altro aspetto positivo del mangiare legumi è il fatto che spesso sono colture nazionali, e questo significa assumere alimenti locali.
Tutti conosciamo l’effetto collaterale del consumare legumi: gonfiori, tensioni addominali, flatulenza. Per ovviare, o diminuirne l’effetto, è consigliabile consumarli passati (con il passatutto, il “Minipimer” non è sufficiente) oppure cuocerli insieme alle alghe (da mettere nell’acqua di cottura al posto del sale).
Infine, inutile dire che è preferibile consumare legumi nella dieta freschi o secchi, a seguire quelli surgelati. Assolutamente poco consigliabile consumare quelli in scatola, poiché hanno perso molte delle loro proprietà iniziali.

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