calories in legumes and grains, One of the important things when eating this type of food, Especially when compared to the calories found in many other plant products.
for example, When comparing the calories in legumes and grains with the calories in vegetables , we find that the calories in legumes are much higher than their counterparts in vegetables.
Legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten all over the world and are a rich source of fiber and vitamins. And a very rich source of vegetable protein.
In the following article, we review in detail the calories in legumes and grains. Especially since the most common categories of legumes are beans and lentils. There are also some other popular foods such as peas and peanuts.
Interestingly, legumes are often grouped with starchy vegetables and fatty nuts for higher nutritional values.
This goes to show that calories in legumes come in all forms. Especially with a balance of fats, proteins and carbohydrates.
Moreover, legumes also contain valuable vegetable proteins. and dried protein supplements made from soybeans, peas, and peanuts.
Calories in legumes and grains
Legumes provide a range of essential nutrients. Which includes protein, carbohydrates, dietary fiber, minerals and vitamins.
Moreover, legumes and grains are a cheap food source of high-quality protein. It is higher in protein than most other plant foods.
In addition to the fact that legumes contain a high percentage of protein, They are generally low in fat, free of saturated fat, and contain no cholesterol.
For example, soybeans and peanuts are an exception. With significant levels of monounsaturated and polyunsaturated fatty acids, Including alpha-linolenic acid.
nutrients in legumes
In addition, legumes are one of the foods rich in carbohydrates that give energy. without sugars, This contributes to controlling the level of glucose in the blood.
Moreover, they are a good source of B vitamins (especially folic acid), iron, zinc, calcium and magnesium.
The sodium content in calories is also significantly lower in canned legumes, by up to 41%.
Legumes are rich in fibre. including insoluble fibre, Plus resistant starch for colon health benefits.
In addition, legumes contain phytonutrients (such as isoflavones, lignans, and protease inhibitors).
Also, some legumes contain a particularly high percentage of phytoestrogens, such as soybeans, Which works to reduce breast and prostate cancer, heart disease, osteoporosis and problems associated with menopause.
Legumes also contain relatively low amounts of essential amino acids (which are found in higher amounts in grains).
On the other hand Cereals contain relatively low amounts of lysine. contained in legumes.
Perhaps this is why some plant cultures, They combined legumes and grains into their diet in order to get a good balance of amino acids needed for growth.
The best calories are in legumes and grains
One of the best legumes that can be eaten to obtain high nutritional values, These are the following legumes and grains:
Chickpeas are also known as chickpea beans. It is a great source of fiber and protein.
Chickpeas can help reduce weight, risk factors for heart disease, and possibly even cancer risk.
And one cup (164 grams) of cooked chickpeas contains approximately 269 calories.
Chickpeas are particularly beneficial for lowering blood sugar and increasing insulin sensitivity when compared to other high-carb foods.
Eating chickpeas may also improve cholesterol levels.
Calories in yellow lentils
Lentils are a great source of plant-based protein and can be a great addition to soups and stews.
And one cup (198 grams) of cooked lentils contains approximately 230 calories.
Similar to chickpeas, Lentils can help lower blood sugar compared to other foods.
Calories in peas
One cup (160 grams) of cooked peas contains approximately 125 calories.
Like many other legumes, peas are a great source of fiber and protein. Pea fiber may also improve gut health.
Peas are a great source of fiber and protein. Which may help reduce blood sugar and insulin resistance.
Calories in soybeans
Soybeans are commonly consumed in Asia in a number of different forms. including tofu, One cup (172 grams) of cooked soybeans contains approximately 298 calories.
In addition to these nutrients, Soybeans contain high levels of antioxidants called isoflavones.
It is responsible for many health benefits, most notably a reduced risk of cancer.
Calories in beans
Beans are a great source of fiber, B vitamins, and minerals. One cup (182 grams) contains approximately 255 calories.
Beans help reduce symptoms of metabolic syndrome. Because of its high fiber content.
Calories in Peanuts
Interestingly, peanuts are a legume. Which distinguishes it from most other types of nuts.
Peanuts are a good source of monounsaturated and polyunsaturated fats, protein and B vitamins.
Half a cup (73 grams) of peanuts contains 427 calories.
And due to its high content of monounsaturated fats, Peanuts can have a number of health benefits if they replace some other components of the diet.
Calories in legumes and other grains
In the next few lines, we explain the calories in many types of grains and legumes that are common in the Arab world. which no home is without..
- A box of beans weighing 266 grams contains 330 calories.
- One tablespoon of white beans (12.1 grams) contains 41 calories.
- One cup (192 grams) of brown lentils contains 678 calories.
- A cup of walnuts weighing (120 grams) contains 734 calories.
- Red kidney beans (266 grams) contain 330 calories.
- Roasted soybeans (172 grams) contain 810 calories.
- One slice of soy cheese (17 grams) contains 40 calories
- A serving of soy butter weighing (32 grams) contains 180 calories.
- A cup of soy nuts weighing (256 g) contains 1206 calories
Calories in cooked legumes and grains
Through the following points, we explain the number of calories in cooked or canned legumes, weighing only 100 grams.
- can of kidney beans, cooked with reduced salt, contains 354 calories.
- Canned bean mix contains 410 calories.
- Canned beans include 387 calories.
- Canned chickpeas contain 474 calories.
- Boiled dried lentils contain 385 calories.
- lupine peeled, Uncooked contains 1354 calories.
- dried soybeans, Boiled contains 597 calories.
- Skimmed soy milk contains 193 calories.
- Dried and boiled peas contains 364 calories.
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