Table of Contents
Long forgotten and marginalized, in the last year, thanks to the lockdown, Whole grains in grain e legumes they are once again present on our tables. A healthy choice of health – as told by the Dr. Giusy June, nutrition biologist in Florence – essential for a healthy and balanced diet.
What they contain
THE Whole grains (such as barley, spelled, rice, rye, corn, oats, millet, wheat…) they bring fibers, starches, vitamins, minerals and bioactive substances.
All substances also present in legumes (chickpeas, faglioli, broad beans, lentils, peas, soy …) which in fact contain complex carbohydrates, proteins, fat unsaturated useful for controlling cholesterol, minerals and dietary fiber. They are also rich in calcium, potassium and B-complex vitamins. Legumes contain even higher doses of iron compared to red and white meat. It is, however, about non-heme iron – that is, not associated with hemoglobin, as is the iron in meat – which is absorbed by the intestine with greater difficulty. This can be remedied by adding freshly squeezed juice or other foods they contain to the meal C vitamin and citric acid, capable of promoting iron absorption.
Why eat them together
“The combination of cereals and legumes – explains Dr. Giusy Giugno – provides all the amino acids that our body needs: the lack of some essential amino acids, in particular methionine and cysteine, of legumes is compensated by their presence in cereals, lacking (unlike legumes) of lysine and tryptophan. And although the high protein content is mainly to be attributed to legumes in this case, cereals are able to supply even a third of proteins of the daily diet of Italians. But, unlike products of animal origin, these plant foods do not provide saturated fats and cholesterol“.
“The combination of the different substances contained in these foods has a beneficial effect on health and their consumption is directly preventive against chronic degenerative diseases ”, adds the expert. “The positive effects, in fact, are noted not only with regard to intestinal function, of cardiovascular diseases, lipid and glucose metabolism, but also in new areas such as bone and bone health brain (Fardet 2010) “.
For all these reasons, the combination of cereals and legumes should be consumed more frequently in place of products of animal origin. Or, as was the case long ago, meat should replace a few portions of legumes over the course of the week (or even monthly) ”.
The ideal dose
But how to regulate with the portions? “The standard quantity of a dish consisting of legumes and cereals – suggests the nutritionist – is 50 g of dried legumesi (weighed raw) or 150 g (if fresh or purchased in cans, preferably rinsed from the vegetation water under running water to remove excess salt) and about 80-100 g of pasta (weighed raw), or 100 – 130 g of bread. Portions can change as needed and the energy needs of the person and in relation to the other meals consumed during the day and during the week.
Recipes
There are many preparations which can be obtained with the‘combination of cereals and legumes. Starting with risotto with peas, passing through brown rice with black lentils, spelled and bean salad, cous cous with avocado and red beans, soup with barley and broad beans, soup of broad beans and legumes.
A good and healthy combination that is also good for planet. “Particularly suited to the organic cultivation – continues the nutritionist – legumes play a fundamental role in sustainability of agroecosystems: their root system can form nodules in symbiosis with bacteria capable of fixing atmospheric nitrogen, in particular bacteria of the genus Rhizobium. Furthermore, their role in the design of systems is crucial innovative cultivation with high production capacity “.
We just have to bring them to the table more often.
Read also
