Pulses are very rich in vitamins, minerals and fiber. When it comes to legumes, the most common ones that come to mind are; dry beans, soybeans, chickpeas and lentils. Let's give brief information about their content:
Lentils; It is the legume containing the most iron. For this reason, I recommend that people with iron deficiency, especially vegetarians, consume lentils frequently.
Peas; Since the starch content is higher than other legume products, attention should be paid to the portion size. Especially those who are trying to control weight or lose weight, the portion size should not exceed 1 tea glass.
Dry beans; The concentrated phytate source found only in wheat bran and dried beans reduces 'Ca absorption'. For this reason, it is beneficial not to consume it together with calcium sources (yoghurt, ayran, tzatziki, plateau soup, etc.). Thus, we can benefit from calcium in other foods.
Soybean; A complete protein champion with 15 grams of protein in 100 grams! In fact, for this reason, protein powder manufacturers began to use soy as an alternative to animal foods.
Chickpeas; It is a legume product rich in minerals such as manganese, magnesium and calcium. However, since its calories are higher than others, similar to peas, we need to pay attention to portions. If you wish, choose it as a local chickpea dish with meat in your main course, or consume it as a handful of roasted chickpeas as a snack alternative, the choice is yours :).
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