건강에 좋은 콩 종류 9가지 특성 The 9 Healthiest Beans and Legumes You Can Eat
The 9 Healthiest Beans and Legumes You Can Eat
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins.
They are also a great replacement for meat as a source of vegetarian protein.
콩에는 섬유소와 비타민B가 풍부하게 있다.
채소 단백질원으로서 육류를 대체할 수 있는 매우 좋은 영양 보고다.
콩류가 건강에 도움을 주는 요소들에는 콜레스트롤을 줄여주고
혈당을 감소시키며 장내세균을 증가시켜준다.
외국에서는 우리나라와는 달리 콩 자체를 주식으로 먹는 경우가
많기 때문에 우리가 모르는 콩류들도 많다.
콩류 9가지에 대한 가이드
아래 영양소 분석 내용에는 콩류별 특성이 잘 표시되어 있다.
몇가지만 소개하면
병아리콩
섬유소와 아미노산, 핵산 합성에 필수 세포 분열과 성장에 중요한 엽산이 풍부하다.
렌틸콩
단백질 풍부
완두콩
섬유소와 단백질 풍부
황기철 콘페이퍼 에디터 큐레이터
Ki Chul Hwang, conpaper editor, curator
Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.
Here are nine of the healthiest beans and legumes you can eat, and why they are good for you.
1. Chickpeas 병아리콩
source medicalnewstoday.com
Also known as garbanzo beans, chickpeas are a great source of fiber and protein.
Many scientific studies have shown that beans and legumes such as chickpeas can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet (1, 2, 3, 4, 5).
One cup (164 grams) of cooked chickpeas contains roughly (6):
Calories: 269
Protein: 14.5 grams
Fiber: 12.5 grams
Folate (vitamin B9): 71% of the RDI
Manganese: 84% of the RDI
Copper: 29% of the RDI
Iron: 26% of the RDI
Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods (7).
In a study of 19 women, those who ate a meal containing 1.7 ounces (50 grams) of chickpeas had significantly lower blood sugar and insulin levels than those who ate the same amount of white bread or other wheat-containing foods (8).
Similarly, another study of 45 people showed that eating 26 ounces (728 grams) of chickpeas per week for 12 weeks significantly reduced insulin levels (9).
Eating chickpeas may also improve blood cholesterol levels.
A number of studies have shown that chickpeas can reduce both total cholesterol and “bad” low-density-lipoprotein (LDL) cholesterol, which are risk factors for heart disease (10, 11).
Your gut and the beneficial bacteria within it play an important role in many aspects of your health, so eating foods that contain gut-friendly fiber is extremely beneficial.
A number of studies have shown that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines (12, 13).
SUMMARY
Chickpeas are a great source of fiber and folate, and they’re also low in calories. They can help reduce blood sugar, decrease blood cholesterol and improve gut health.
2. Lentils 렌틸콩
source The Kitchn
Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They may also have a number of health benefits (14).
One cup (198 grams) of cooked lentils contains roughly (15):
Calories: 230
Protein: 17.9 grams
Fiber: 15.6 grams
Folate (vitamin B9): 90% of the RDI
Manganese: 49% of the RDI
Copper: 29% of the RDI
Thiamine (vitamin B1): 22% of the RDI
Similar to chickpeas, lentils can help reduce blood sugar compared to other foods.
In a study of 24 men, those who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils (16).
Another study of more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes (17).
These benefits may be due to the effects lentils have in the gut.
Some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar (18, 19).
Finally, lentil sprouts may also help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol (20).
SUMMARY
Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.
3. Peas 완두콩
source Taste of Home
Peas are also a type of legume, and there are a number of different types.
One cup (160 grams) of cooked peas contains roughly (21):
Calories: 125
Protein: 8.2 grams
Fiber: 8.8 grams
Folate (vitamin B9): 24% of the RDI
Manganese: 22% of the RDI
Vitamin K: 48% of the RDI
Thiamine (vitamin B1): 30% of the RDI
Like many other legumes, peas are a great source of fiber and protein. A lot of research has shown pea fiber and protein, which can be used as supplements, to have a number of health benefits.
One study of 23 people who were overweight and had high cholesterol found that eating 1.8 ounces (50 grams) of pea flour per day for 28 days significantly reduced insulin resistance and belly fat, compared to wheat flour (22).
Pea flour and pea fiber have shown similar benefits in other studies by reducing the increase in insulin and blood sugar after a meal, reducing blood triglycerides and increasing feelings of fullness (23, 24, 25).
Because fiber feeds the healthy bacteria in your gut, pea fiber may also improve gut health. One study showed that it can increase stool frequency in elderly people and reduce their use of laxatives (26).
It may also help the growth of healthy bacteria in the intestines, such as Lactobacilli and Bifidobacteria. These bacteria produce short-chain fatty acids, which help promote gut health (27).
SUMMARY
Peas are a great source of fiber and protein, which may help reduce blood sugar and insulin resistance. Pea fiber and protein support a healthy gut, as well.
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