Volantino

LEGUMES: AWORLD TO DISCOVER NUTRITIONAL QUALITY “Nutritional quality” means the super powers and nutrients of food. Legumes are rich in superpowers and have a low energy content. In addition they are: • a good source of protein , and have more protein than other foods from plants (vegetables and cereals). They are a valid alternative to eggs, meat and fish, especially when combined with other food-types, such as cereals. …Both legumes and grains contain proteins, but their nutritional quality is classified as “average”, because they do not include all the “essential” amino acids. Combining the proteins of legumes with those of cereals improves the overall quality of the proteins which reach a high nutritional level. That is why “pasta and beans” is not only tasty, but is also nutritionally balanced . DID YOU KNOW THAT… • rich in fibre . One of the advantages of legumes, compared to other protein-rich foods, is that they are rich in fibre which makes us feel fuller and eat less. • foods with a good starch content . Legumes are not only a source of protein, but also of starch which is a “complex” carbohydrate. Starch is the main nutrient of all cereals (wheat, barley, spelt, and rice) and any of their derivates, like pasta or bread. The majority of our daily calories should come from starch. The starch of legumes has different characteristics compared to the starch from other foods and is similar to fibre so more filling. • an important source of B vitamins , in particular B1, B2, B3, B6 and folates. • foods with a low lipid content. • a source of minerals : iron, zinc, calcium, magnesium, selenium, phosphorus, copper and potassium.