We discovered legumes that protect against cancer and contain twice the fiber found in lentils

The Golden Burden of Disease study revealed that in 2017, there were around 97,000 deaths in the EU attributed to low-fibre diets.

Fiber contributes significantly to intestinal health, both through its prebiotic action—which promotes fermentation by beneficial bacteria in the colon, generating fatty acids that intestinal cells use as energy—and through non-fermentable fiber, which increases stool bulk when water is absorbed and makes it easier to digest. Evacuation process.

The recommended intake of fiber is at least 23.5 grams per day, and a ratio of three parts insoluble fiber to one part soluble fiber is recommended.

In terms of fiber content, beans top the list with 25.4 grams of fiber per 100 grams, followed by chickpeas with 15 grams and lentils with 11.7 grams.

A portion of beans can cover the daily requirement of fiber, and although they are common in traditional dishes, their consumption still has room to grow in the Portuguese diet.

Beans, in addition to being rich in fiber and low in fat, provide a large amount of plant protein (19 grams per 100 grams). They also contain B vitamins, such as thiamin, niacin, and vitamin B6, as well as essential minerals such as calcium, selenium, iron, magnesium, zinc, potassium, and phosphorus.

One serving of beans covers 40% of the recommended daily intake of phosphorus and 27% of niacin for adult women who engage in moderate physical activity.

Many studies have shown that fiber can contribute to controlling body weight thanks to its ability to form sticky gels that delay stomach emptying and prolong the period of feeling full. This helps control the intestinal absorption of sugars, and is useful in preventing obesity.