Chickpeas, split peas, lentils, broad beans, soybeans, dried beans… they are part of the legume family. They are recommended to balance vegetarian and vegan diets, their association with a cereal allowing to combine all the essential amino acids on the plate.
But we sometimes encounter some pitfalls when putting it into practice:
- The extraction of their amino acids is not easy for the body: indeed the plants have planned that their seeds are as resistant as possible to digestion. Some people, with high digestive capacities, manage to extract them rather well, while others whose digestion is more fragile and laborious hardly manage to do so. If the balance of the intestinal microbiota is also disturbed, assimilation becomes almost impossible. In these profiles, despite the intake, the risk of deficiency in amino acids, minerals, trace elements and vitamins is very real.
- Legumes are very rich in phytic acid: it is this which guarantees a high mineral content in cereals because it “chelates” them (i.e. it binds with them) to guarantee the plant reserves. But it continues the same work of “hunting” in the body: by binding with them to form complexes called phytates, it thus prevents the absorption of minerals and trace elements, especially calcium, magnesium, iron and zinc. The risk of deficiencies in minerals and trace elements is therefore high.
- Legumes also provide lectins (the most famous is gluten, but its cousins are not devoid of harmful effects), saponins, trypsin inhibitors… These molecules also behave like anti-nutrients. Trypsin inhibitors oppose the action of an enzyme necessary for digestion, thus maintaining, like a vicious circle, poor assimilation. In addition, they further promote inflammation and intestinal hyperpermeability and thus autoimmune reactions.
How to prevent these negative effects?
For legumes, it is essential to soak them before cooking: soaking (at least 12 hours) reduces the concentration of phytic acid. Cooking will also reduce the level of phytic acid, without however completely eliminating it.
Cereals should be chosen preferably semi-complete: it is often the happy medium that suits the greatest number. Choose sourdough breads because the slow fermentation of sourdough destroys phytic acid, unlike the rapid rise of yeast breads.
Finally, the effects of phytic acid are reduced if it is combined with protein intake: these stimulate the production of hydrochloric acid in the stomach, and the bioavailability of minerals is improved.
Who should limit their consumption of legumes?
- All people suffering from digestive difficulties (hypochlorhydria, acid reflux, irritable bowel syndrome, dysbiosis, intestinal hyperpermeability, etc.) because increased consumption of legumes will increase intestinal inflammation and their demineralization.
- In general, all demineralized profiles, thin or even skinny, tired, chilly, nervous: legumes are not favorable to them and their limited digestive capacities will not allow them to assimilate the nutrients: no more than once or twice a month. Be careful also with whole grains, for the same reasons.
- Conversely, people who “digest everything”, and demonstrate significant vitality can consume it, but no more than once or twice a week all the same, and respecting the preparation advice given below. above.
Thanks to Marie Chetaille, contributing naturopath at Therapistsmagazine.com
Read also :
- Legumes to fight diabetes
- Stock up on iron with lentils
- Beans, a source of fiber
