Legumes, which we are eating less and less of, prevent cancer and contain twice as much fiber as lentils.
dietary fiber mainly found in fruits, vegetables, whole grains and legumes. His ability, best known to the general public, prevent or relieve constipation. But this is not the only benefit it can bring to health. help maintain a healthy weight and reduce the risk of diabetes, cardiovascular diseases and some types of cancer.
That is why it is important to choose and Consume foods rich in fiber. Dietary fiber includes those parts of plant foods that the body cannot digest or absorb. Unlike fats, carbohydrates or proteins that the body breaks down and absorbs, fiber It is not digested by the body, so it passes unchanged through the stomach, small and large intestines. It is divided into solubleif it dissolves in water or insolubleif it doesn’t dissolve.
The problem is that we Spaniards don’t reach recommended fiber intake (at least 23.5 grams per day), according to the National Food Intake Survey (ENIDE) of the Ministry of Health. Average citizen Spain – only 17 grams per day.
In our country, a good way to take fiber is through legumesalthough, according to the ANIBES report of the Spanish Nutrition Foundation (FEN), its consumption decreases in recent years, and in 2022 sales will decline by 5.3%.
In Spain, chickpeas, lentils and beans are the most consumed.with the latter containing the largest number of grams Their fiber per 100 grams is 25.4. Exceeds 15 grams of chickpeas and 11.7 grams of lentils. This way, the bean dish will cover your recommended daily fiber intake.
Beans plant-based, low-fat, high-protein foods. In addition to being a source of fiber, it is a source of vitamins and minerals, calcium and selenium. They contain iron, magnesium, zinc, potassium, phosphorus, thiamine, niacin and vitamin B.
Some of the benefits of consuming fiber include: normalizes bowel function, helps maintain intestinal health, lowers cholesterol, helps control blood sugar and maintain a healthy weight.
The World Cancer Research Fund assures that foods rich in fiber may reduce the risk of colorectal cancer. In a similar vein, the World Health Organization (WHO) states that consuming enough fiber reduces the risk of mortality from any cause by 15–30%.
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