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Do not like beans? Replace without harming the diet

Do not like beans? Replace without harming the diet

His scent is typically Brazilian: those who leave the country report that, in moments of longing, the taste of the beans is missing. There is even someone who dreams of steam coming out of the pressure cooker and taking care of the house, in the aroma of appetite. But for many people, including grains in the diet is an ordeal.

"Failing to eat beans is not a problem since it is replaced by other foods in the legume family," says nutritionist Alessandra Gagliardi of the Natural from the earth. Lentils, peas, peas, soybeans and chickpeas are options to vary the menu without losing nutrients like proteins, iron, calcium, magnesium, zinc, vitamins (mainly complex B), carbohydrates and fibers. Just one serving per day of your favorite.

Beans- Getty Image

Swapping the beans for broth is not all that bad either. This is because the water in which the beans were cooked concentrates part of the vitamins that are released during cooking, in addition to high levels of phosphorus, potassium, magnesium and sulfur. Savoring the broth is still a good idea for those who enjoy an enhanced dinner, but the bean bark maintains the nutrients.

"Due to the high amount of fiber that the beans provide, some feel an abdominal discomfort by including the grain in the meals close to bedtime, "says nutritionist Renata Campos, consultancy Essencial Light. According to her, beans should also be avoided at night if you wish to lose weight. The alternative for those who want to lose weight is the so-called green beans, typical of the Northeast. It has fewer proteins and less calories than the mulatto and black, more traditional in other regions of the country.

But the same amount of fiber has many positive effects on health. "There is a decrease in the risk of cardiovascular diseases, obesity, diabetes and cholesterol and, because of the presence of iron, the consumption of beans can also help in the prevention and treatment of anemia. cancer and slow aging, "says the nutritionist of consultancy Essencial Light. Bean protein is of vegetable origin and is therefore highly recommended in the vegetarian diet as a substitute for meat.

And in countries where there are no beans?

Beans are replaced in West Africa and India, for a legume called pigeon pea. Soybeans and lentils are other common substitutions in Asia. The other countries of South America and Mexico prefer to enrich the diet with chickpeas (also widely consumed in Spain and Portugal).


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