According to Dr. Alexander Myasnikov, legumes - such as beans, peas, lentils, and chickpeas - are delicious and healthy in every way. He points out seven reasons to include legumes in the diet:
1. Legumes are a source of 30-40% of plant protein. This is why they are favored by vegetarians, especially soybeans, even though they do not contain vitamin B12 like meats.
2. Legumes are rich in iron, vitamin A, zinc, chromium, and magnesium.
3. Legumes have a low glycemic index, making them very beneficial for diabetic patients. Overall, legumes should constitute a quarter of the diet for those at risk of diabetes.
4. Legumes are low in calories, allowing for daily consumption as long as the total intake does not exceed 2000 calories.
5. Green beans are a type of legume containing polyphenols, which have anti-cancer properties.
6. Recent studies indicate that legumes are beneficial for individuals with gout.
7. Legumes help in cases of high blood pressure. They should be part of a low-salt diet rich in vegetables, fruits, dietary fiber, as well as protein and potassium from legumes.
He adds that to reduce gas formation from eating legumes, one can take medications containing bismuth. However, this component does not reduce gas production but only eliminates the smell.
