¿Las legumbres engordan? Falsos mitos de las legumbres

Do legumes make you fat? False myths about legumes

Legumes are nutritionally very interesting foods. They are an excellent source of fiber, protein, minerals and type B vitamins, from sustainable cultivation. In addition, they reduce the use of polluting chemical fertilizers that contribute to climate change (1). Its consumption has advantages for our health and that of the planet. However, there are myths that, along with other factors, have reduced its consumption in recent decades (2). Below, we mention some of these myths and deny them, according to reports made by the Spanish Nutrition Federation and the Spanish Agency for Food Safety and Nutrition, so you can enjoy and take advantage of the qualities of this food!

False myths about legumes

  • Do legumes make you fat? Legumes DO NOT make you fat, the way you cook them, accompany them and serve them makes you fat.
    A large part of the population believes that they make you fat, but they really have little fat and many properties. According to a study carried out by FEN and AECOSAN (2), they only contain 3g of fat (per 100g) of which are mostly unsaturated fatty acids essential for the body. The high caloric level referred to when talking about a legume dish comes from the ingredients with which they are traditionally cooked (processed, fried, fatty meats, sausages, etc.), and the high quantities that are served. It is advisable to eat a variety of between 2 and 4 servings of legumes of about 70 g per week (3). Fortunately, they can be cooked in many ways, adapting it to each person's lifestyle.
  • Do dried legumes have more nutrients than canned ones? Those that we cook at home and those that are packaged are nutritionally the same (2).
    The legume remains the same What varies is the cooking and the preservatives that may be incorporated. The high salt content or some preservatives can be harmful to health. The point is to look carefully at the list of ingredients and be aware of what it includes. If you're not sure... cooking them at home will always be the best way to know what has been added!
  • Are legumes suitable for diabetics? Of course! They can be consumed by diabetics and, in fact, it is highly recommended that they do so.
    Many times, they are mistakenly equated with rice or pasta and, in reality, they have nothing to do with each other. The complex carbohydrates that make up legumes are slow to be absorbed. That is, they are assimilated slowly and produce slow digestion that helps prevent a sudden increase in blood glucose.
  • Is it harmful to eat legumes at night? A light dish adapted to your lifestyle is a good option!
    Eat them accompanied by vegetables, in puree form and in the correct amount, it is ideal and light. Complex carbohydrates can be eaten for dinner, but you should avoid eating more than you need or are used to. This could cause flatulence and discomfort. It is best to introduce them little by little into the diet or serve them crushed. This way you can ensure good digestion!


A balanced diet with healthy and sustainable foods is essential for well-being!

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