The consumption of legumes has been increasingly popular due to their nutritional benefits and versatility in cooking. However, many people are unsure about how often they should eat legumes, how to combine them for the best benefits, and how to regulate portion sizes. Nutritionists have now provided answers to these questions.
According to nutritionists, it is recommended to include legumes in the diet three or more times a week. The ideal approach is to alternate the consumption of dried legumes with fresh or frozen ones, ensuring a balance in the contents of the meal. Some of the most common legumes rich in essential amino acids are chickpeas, beans, lentils, and dried peas. Fresh and frozen legumes are lower in protein and calories, while jarred legumes often contain salt.
In terms of portion sizes, the ideal portion for fresh or frozen legumes is 150 grams, while for dried legumes, the portion can vary from 30 to 50 grams. Legume derivatives such as flour should be consumed in a portion size of 50 grams.
Legumes also have a variable energy and nutritional value, ranging from around 30 calories for fresh or frozen legumes to 350 calories for dried legumes. It is important to pay attention to portion sizes in order to maintain a balanced diet.
In summary, legumes are a valuable source of protein and nutrients, and they can be enjoyed in a variety of dishes such as soups, stews, salads, and even hummus, meatballs, and veggie burgers. With the guidance provided by nutritionists, individuals can now make informed decisions about the frequency and portion sizes of legumes in their diet.