Especially in the colder months, i legumes they are often protagonists at the table. They are perfect for preparing soups, soups and first courses and to give a special touch to seasonal salads. In supermarkets and organic shops, in addition to traditional varieties, there are also dried black legumes. Loved by chefs for their taste and their particular appearance, they ensure a real mix of nutrients useful for keeping fit. «From an energy point of view, chickpeas, lentils, beans and black beans have more or less the same caloric content as traditional varieties. They provide about 350 calories per hectogram. For this reason, the right dose to consume is around 50 grams ”, explains the nutritionist Valentina Galiazzo, specialist in clinical biochemistry. «From a nutritional point of view, however, they have one more advantage. They ensure a greater concentration of micro and macronutrients that positively influence the line . So let's see what benefits i have black legumes and why bringing them to the table can be an excellent strategy for promote a healthy weight.

They have excellent anti-inflammatory properties

Black legumes act as real scavengers in the body. «Compared to traditional ones, they are richer in antioxidants. They contain a higher amount of anthocyanins which have anti-inflammatory properties. They facilitate the elimination of liquids in the tissues, responsible for swelling and retention. They also help get rid of free radicals produced by detoxification processes and expel harmful substances, which over time can promote the slowing of metabolic functions and weight gain ", says nutritionist Valentina Galiazzo.

They help keep blood sugar and cholesterol in check

Another advantage of black legumes is that they provide more minerals and fiber than traditional varieties. "Thanks to the richness of these nutrients, they promote the metabolism of carbohydrates and fats and hinder their assimilation. The fibers in particular slow down its absorption and help to stay away from an exaggerated production of insulin, a hormone that stimulates hunger and promotes weight gain. Finally, they are rich in B vitamins, essential for the proper functioning of metabolic processes. Due to their high fiber content, they are not recommended for those suffering from diverticula and irritable colon .

They reduce nervous hunger attacks

"The soluble fibers of which they are excellent sources help to keep the intestinal flora in balance, which is involved in the synthesis of serotonin, a hormone that affects hunger and mood".

In the gallery the varieties of black legumes to bring to the table and their respective nutritional properties

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