Volantino

CHALLENGE: legumes have less proteins which are also of a lower quality when compared to foods of animal origin. KNOW-HOW: eating cereals and nuts (almonds, walnuts, hazelnuts, etc.) during the day helps to include the essential amino acids that are missing from legumes. CHALLENGE: The zinc from legumes is not easily absorbable. KNOW-HOW: At the same meal, eat foods rich in organic acids (citric and malic acids) which are present in some fruits (e.g. lemon, oranges and grapes) and vegetables (e.g. cabbage, broccoli, Brussels sprouts, etc.): this simple trick helps to better absorb this mineral. CHALLENGE: the use of dried legumes requires planning and cooking time. Canned legumes can represent a quick and valid alternative, however, they may contain extra salt and sugar. KNOW-HOW: select canned legumes that contain little salt and no added sugar and rinse well to reduce the salt content (check the nutritional charts on the labels). CHALLENGE: legumes contain ‘anti-nutritional’ factors that hinder the absorption of certain nutrients ( see Prof. Ripley’s ‘for the curious’ ). They can also cause gastrointestinal problems such as bloating and flatulence because they contain specific fibres, found mostly in the skin, that can cause these problems. KNOW-HOW: there’s a simple remedy! Cooking makes legumes more palatable, and also reduces the substances which cause these undesirable effects. Eating small quantities of legumes and slowly increasing the portion size over time helps your bowels get used to them. Try varying the types of legumes as they can have different effects. LEGUMES: A WORLD TO DISCOVER LET’S LEARN TO EAT WELL 23