According to Izvestia, Daria Utyumova, a gastroenterologist with the SberZdorovye medical group, shares insights about legumes and their impact on health.
Legumes are a rich source of vitamin C, a nutrient that supports immune function and helps lower the risk of heart disease. A standard 100-gram portion delivers roughly 18% of the daily iron requirement, making legumes a practical ally against iron deficiency anemia. That same serving size provides about 15 grams of dietary fiber, contributing a substantial portion of daily fiber intake and supporting digestive health.
With about 40% of calories coming from protein, legumes help sustain fullness longer and can play a role in weight management when included as part of a balanced diet. This protein content also supports various bodily processes, from tissue repair to enzyme production, which can be beneficial for people seeking steady energy throughout the day.
Legumes, however, carry considerations for certain health conditions. They are generally not recommended for individuals with gout, since they contain purines that can be converted to uric acid in the body. Additionally, the fiber found in legumes can irritate the gastrointestinal lining in some people, so those with peptic ulcers of the stomach or duodenum may need to limit their intake. In such cases, moderation and careful monitoring of symptoms are advised, preferably under medical guidance.
Utyumova notes a practical culinary tip: soaking legume grains before cooking helps reduce naturally occurring phytates, substances that can hinder mineral absorption and may lead to fermentation in the intestines. Soaking is a simple step that can improve digestibility and enhance the nutrient availability of these foods when they are prepared and consumed as part of meals.
Throughout the discussion, researchers and clinicians emphasize that legumes offer a versatile, affordable source of plant-based protein, minerals, and fiber. For people who follow plant-forward diets, incorporating a variety of legumes can support heart health, digestion, and overall nutritional balance. When adding legumes to meals, pairing them with a source of vitamin C-rich foods can aid iron absorption, maximizing the nutritional benefits of this staple.
Historically, studies in nutrition have explored how legume consumption fits into everyday eating patterns. While individual responses vary, moderate portions within a balanced diet can align with general recommendations for fruit, vegetable, and whole-grain intake. Nutrition professionals often encourage gradual inclusion of legumes to allow the digestive system to adjust, especially for those who are new to higher-fiber foods. Overall, legumes represent a practical option for individuals seeking nutrient-dense, sustained energy, with mindful preparation and awareness of any personal health considerations. [Attribution: Izvestia health desk]