The nutritionist told about the intolerance of legumes

Dietitian Rimma Moisenko told on Friday, July 10, how to distinguish individual intolerance of legumes, why it is necessary to soak cereals overnight and with which products they should never be mixed.

"Unfortunately, one in four people practically cannot tolerate legumes. If you feel bloated, heavy, heartburn, or diarrhea, it means you have an intolerance. This is especially true for soy and peanuts: one in two people has an intolerance here," she warned in an interview with Radio 1.

The expert noted that legumes contain phytates, and if they are not soaked, it prevents the absorption of calcium and B vitamins.

"Lentils can be soaked for 20 minutes, mash — for an hour, and chickpeas — necessarily overnight, for 8-12 hours. This way they cook faster, digest better and provide more protein," Moisenko recommended.

In addition, the nutritionist emphasized that legumes do not go well with legumes — this is an excess of fiber, which will create a plug in the intestine. These crops cannot be combined with fats, because it will give weight.

"It is better to combine with vegetables: steamed, grilled or in salads," she concluded.

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Moisenko said on July 8 that the saturation of the shade of legumes indicates their ability to protect people from cancer and oxidative stress. According to the expert, clinical studies have proven that black beans have the highest amount of polyphenols.

Margarita Belousova, an endocrinologist at the Sberbank Health medical company, said that regular consumption of high-fiber foods helps control weight, improves digestion and reduces the risks of a number of diseases. She clarified that fiber is found in whole grains, vegetables, fruits, legumes, nuts, seeds and berries.

In turn, Andrey Tyazhelnikov, chief freelance specialist in primary health care for adults at the Moscow Department of Health, said that lentils, beans, legumes, chickpeas, soy products, nuts and mushrooms are a source of vegetable protein, the Moscow City News Agency reports.