Benefici e calorie dei legumi sono notizie importanti da conoscere per pianificare al meglio la propria alimentazione sfruttando le molte virtù di questi alimenti ricchi di proteine ma troppo spesso trascurati nella dieta.
I legumi sono cibi energetici ma vantano un basso contenuto di grassi e un elevato valore di minerali, fibre, vitamine e proteine che si rivela prezioso per il benessere dell’organismo e favorevole ad un regime alimentare controllato. Scopriamo i più importanti.
Lenticchie
I legumi più noti e consumati sono probabilmente le lenticchie, ricchissime di proteine vegetali, fibre, sali minerali e vitamine. Contengono anche una buona quantità di carboidrati a fronte di un apporto calorico non troppo elevato: 90 calorie per 100 grammi di lenticchie cotte.
Fagioli
I fagioli sono particolarmente ricchi di fosforo e ferro e per 100 grammi di prodotto apportano circa 102 calorie.
Piselli
I piselli vantano ottimi valori di vitamine C e del gruppo B oltre a magnesio, fosforo e potassio. Sono poveri di grassi e facilmente digeribili. Quelli freschi o surgelati apportano 70 calorie per 100 grammi mentre quelli secchi sono più calorici con 285 calorie per 100 grammi.
Ceci
I ceci offrono un’ottima fonte di acidi grassi essenziali e carboidrati, oltre alle immancabili proteine a cui si associano minerali come calcio e ferro. Un etto di ceci cotti ha 120 calorie.
Fave
Le fave fresche sono leggerissime, contengono solo 41 calorie per 100 grassi e un apporto di grassi quasi nullo. Le fave secche invece hanno ben 341 calorie per 100 grammi ma anche tante proteine, vitamine del gruppo B e vitamina PP.
Soia
La soia è facilmente digeribile e apporta ottime quantità di vitamine A, B, D ed E e di minerali come potassio e magnesio. Ne esistono diverse varianti: la più comune soia gialla, la soia verde conosciuta anche come fagioli mung, la soia rossa nota anche come fagioli azuki e la soia nera. Ha circa 122 calorie per 100 grammi.
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