Within the large family of legumes, which includes over thirteen thousand species, chickpea stands out for its antiquity, having been used since prehistoric times. Found traces of it in prognosticates excavations in Sicily and Neolithic in Switzerland, was also present in the gardens of Babylon, it was common in ancient Egypt and was the support plate in Roman times, as witnessed by findings made in the ruins of Pompeii.

The main component of the chickpeas are carbohydrates, of which the most abundant starch. The protein intake of the beans is also important, however it is larger than the other pulses. In addition, its proteins are incomplete because the essential amino acid methionine deficient. With respect to lipid content, chickpea if out from the rest of the vegetables, standing out the presence of oleic acid and linoleic acids (both unsaturated).

In addition, chickpeas are a great source of fiber, and as for vitamins and minerals, highlights the high content of folate, vitamin B1, calcium, phosphorus, iron, potassium and magnesium.

As for the caloric value, chickpea exceeds the average value of the remaining pulses.

Due to its richness in complex carbohydrates, consumption of beans provides a low supply of glucose (energy substrate), which makes it a suitable food for cases of strong physical effort and also as a component in the diet of diabetics.

By low-sodium diets may be included in hypertensive patients. And another benefit often unknown, presenting a marked diuretic effect. But hypertensive eye!, Which are marketed canned incorporate a lot of salt.

Its high fiber content facilitates intestinal transit, making it ideal for constipation, as well as to reduce blood cholesterol levels. However, this high amount of fiber is not suitable for people prone to accumulate gas in the stomach and intestine, or for those that have the delicate bowel (colitis suffering for example). In these situations, you can choose to eat the beans by removing the skin using a potato masher, once cooked.

Although the proteins that provide the chickpeas are incomplete from the nutritional point of view, we must bear in mind that any grain to be consumed together (eg bread or rice) offset the relative lack of amino acid methionine. Therefore, the combination of legume and cereal provides an excellent biological quality protein. It is precisely in these combinations, the beans can be completed in delicious dishes. Do not give up and try.

Vivirsalud says fiber is good for you because …

Combat constipation

The fiber is especially beneficial for people suffering from constipation, a digestive problem that affects many people, especially women and tends to worsen with age. Constipation is actually a symptom and not a disease. It can result from many diseases. But usually functional in nature and relate to dietary reasons, social and emotional, usually several coexisting causes: irritable bowel syndrome, diverticulitis of the colon, abuse of some drugs, especially laxatives, and especially the low fiber content in the diet.

To solve this problem is essential to increase the fiber in the diet, exercising regularly and drinking enough water.

If you suffer from constipation, before resorting to any medication, the first thing to check is if you take enough fiber each day.

Protects against disease

It has been shown that a diet high in fiber protects against colon cancer. Indeed, in countries where the diet is high in fiber, this cancer is very rare. The insoluble fiber components appear to offer significant protection against this disease through the solution attenuated intestinal contents and removal of excess bile acids.

But the consumption of fiber has many beneficial health properties: its ability to reduce cholesterol levels in the blood (reduce the LDL and HDL respects) decreases the risk of developing cardiovascular disease. According to one study, eating 10 g of fiber per day and decreases by 14% chance of getting heart disease. Soluble fiber also slows the entry of glucose into the bloodstream, which transforms them into highly beneficial for diabetics.

It helps keep the line

Some high-fiber foods like carrots, celery, green leafy vegetables, apples, etc.. can help control body weight. These foods require more chewing time and give a sense of satiety. To be held longer in the stomach, help to control the sensation of hunger.

The presence of fiber in the diet helps reduce overall energy content of the same and allows greater satiety with less food consumption. It is therefore important presence in any diet. Fiber alone will not help you lose weight but to eat less, avoid cravings and eliminate waste from the body.

What happens to the fiber is not one of those “fashion tips” that are born now and then vanish. The benefits are added to the diet rather than scientifically proven. I invite you to go through the principles of science, and test the benefits for yourself. Really going to receive, and will feel great.

Incorporating fiber to our diet is extremely important. A diet rich in fiber can prevent diseases and problems such as constipation uncomfortable, but also helps control weight

Include adequate amounts of fiber to our diet, is the weapon most conducive to prevent the most common diseases of our society, where stress and “fast food” proceed to wreak havoc.

Fiber is a component of certain foods of plant origin that has the property pass through the human digestive tract without being absorbed. This particularity makes play important roles in the body, including helping others to pass food through the intestine and facilitate the evacuation of waste. This is possible because high-fiber foods retain more fluids. Why help regulate intestinal transit and fight constipation.

The fiber has no caloric value because, as we can not absorb it can not metabolize it for energy.

From the chemical point of view, the fibers are divided into five main variants: cellulose, hemicellulose, pectin, lignin and binders. Among those five, we can distinguish two groups: soluble and insoluble.

For specialists the daily minimum for a human should consume of fiber is 30 grams. This amount can be achieved by eating a variety of foods and natural, especially cereals, vegetables and fruits with skin. These foods, which often contain both soluble and insoluble fiber should be incorporated into every meal. Drinking also plenty of fluids to power its beneficial effect.

It is advisable to start with moderate amounts of fiber and then gradually increase as tolerated to avoid how uncomfortable reactions.

Term 2: Permanent address the needs of protein and fat body

The body needs 30 grams of protein a day. Proteins are used by the body for the establishment and growth of body cells. Nothing wrong with eating meat, dairy, grains and nuts for not excessive.

Look at the amount of fat needed by the body, which is 50 grams a day. Not all fats are bad. In addition, many nutrients can be absorbed if dissolved in the fat body.

Term 3: Eat only when hungry

People in low-GI diet, sought 43% of their calories from carbohydrates, 27% protein and 30% in fat. In turn people in low-fat diet would seek 65% of calories from carbohydrates, 17% protein and 18% lipids. In both diets, total calorie intake was reduced for a drop of 10% by weight of participants.
At the end of the study participants in both groups had received the same weight loss, but those of low GI group had suffered less from hunger and had a better blood test. Their basal metabolism was also decreased to a much lesser extent.

The runway seems clear that the process is in control of carbohydrate. This does not however apply to a diet restricted in carbohydrates or carbohydrate, but rather to ensure the quality of these by giving preference to carbohydrates with low glycemic index.

Regimes “Montignac”, “South Beach” (Miami regime) and “In the Zone” are examples of popular diets are based more or less on this principle.

What is a food with low glycemic index?

More food causes a secretion of insulin quickly after its ingestion, the higher its glycemic index is called “high”. There are now tables providing the GI (Glycemic Index) of most foods. The base index is 100 (position of white bread). It considers that foods with an index above 70 should be eaten sparingly, and foods below 50 are conducive to achieving a healthy weight.

Foods with the highest glycemic index foods are naturally richer in glucose, but also poorer in fiber. There are several types of sugars: glucose, fructose, lactose, sorbitol, etc.. For example, among three carbohydrates, white sugar to a GI of 92, glucose 135 and fructose 30.
But pound for pound, these carbohydrates provide the same number of calories, except that fructose with a sweeter than white sugar (sucrose), you use less.

What about calories?

The nutrition experts always come back to the fact that only calories are important, and weight control through a simple balance sheet of what we eat in a day. At least that is the high total calorie of our meals, and better to focus our weight, and that ultimately the only way to lose weight is to control daily caloric intake.

Our nutritionists have certainly right at the base, but to speak only of calories has become a bit simplistic, but as we shall see there is some overlap between a diet based on foods with low glycemic index and regimes based on the calculation calories.

Many studies have shown that people consuming a low GI meal, satiated longer and consume less calorie meals. In a study on obese adolescents, we served three meals with the same number of calories, but with a different glycemic index for each meal. These meals were followed by another meal during which the teens could eat as much as they wanted.
After a medium-GI meals, they accounted for 53% less calories than after a high-GI meal. And reduced calorie intake at 81% when they had previously had a low GI meal.

We believe that the regime low glycemic index is the best solution to find an ideal weight and keep it above! There will be more effective and beneficial if it ensures eating qualities of fat, including essential fatty acids, including the famous Omega-3.
Fats should consist almost exclusively of fatty fish (salmon, sardines, tuna, herring, etc..) Olive oil, canola oil, flaxseed oil, borage oil. Eating a variety of nuts, especially almonds. In fruits, do not overlook the lawyers rich in essential fatty acids. In carbohydrates, encourage whole grains, beans, all foods rich in fiber. The presence of fiber helps lower the glycemic index of foods consumed.
It is easy enough to memorize quickly enough to what category of glycemic index foods belong key (low, medium, high) and to develop healthy dietary habits favoring foods with low or medium GI.

You can even afford to eat occasionally GI foods higher, especially if we take the habit of associating food with low GI. Indeed a high GI food will lower its benchmark when combined with a food low GI.
For example, a slice of white bread glycemic index which is 100 linked to peanut butter, which the GI is 40, will descend to the GI 70, and a high index at the start, finally becomes an average index.

There are other ways to control the glycemic index in a meal and we will return soon in other chronicles.

The vegetarian diet is to consume plant foods while avoiding animal products. However, some vegetarians also eat eggs, cheese and fish.

Vegetarian diets can provide all the nutrients you need at any age, as well as some additional benefits to health. Vegetarian diets often has lower rates of total fat, saturated fat and cholesterol than a diet of meat, in addition to providing more fiber, magnesium, potassium, folic acid and antioxidants like vitamins C and E. The vegetarian diet can reduce blood pressure, improve cholesterol levels and help maintain a healthier weight, while reducing the incidence of type 2 diabetes, factors that reduce the risk of heart disease and of cerebral vascular accident (stroke).

When you adopt a vegetarian diet, it is good to familiarize yourself with the four food groups as outlined in Canada’s Food Guide to Healthy Eating. These four groups: grain products, vegetables and fruits, dairy and protein-rich alternatives such as beans, soybeans, nuts and seeds. The Guide recommends that Canadians:

* To eat a variety of foods
* Emphasize cereals, breads and other grain products, vegetables and fruits
* To choose foods low in fat, especially saturated fats and trans fats
* To achieve and maintain a healthy weight through regular physical activity and adopting healthy eating
* Limit consumption of salt, alcohol and caffeine

Dietitians of Canada have produced a version of vegetarian and vegan food guide (PDF 365 KB).

As with any food program, it is important to the plan to meet all your nutritional needs. Here’s what you should consider:

Protein
The plant foods can provide all the protein you need. The plant foods rich in protein are the following:

* All products with soy as tofu, tempeh and beverages
* Beans, peas and lentils cooked
* Peanuts and peanut butter
* Most nuts and seeds

No need to combine proteins, for example, beans with grains in a meal to maximize absorption of proteins. Other choices rich in protein are eggs (which also contain zinc and iron) and milk (rich in zinc). Whole grains and vegetables also provide protein and are excellent sources of minerals.

Iron
Vegetarians are more exposed than the carnivores to iron deficiency. Although the variety of iron which is found in meat (heme iron) is more easily absorbed than non-heme iron plants, absorption can be improved by combining choices of non-heme iron with foods high in vitamin C, such as citrus fruits, tomatoes, broccoli and berries. Good plant sources of iron are green leafy vegetables, dark beans or legumes, iron-enriched products (check the label), nutritional yeast and died fruit. A good idea would be flat romaine lettuce with mandarin oranges. (See our healthy recipes vegetarian).

Calcium and Vitamin D
Calcium is important for strong bones and vitamin D is essential for the body to absorb calcium. Dairy products, almonds, sesame seeds, dark green vegetables (like broccoli, bok choy cabbage and kale) and black molasses contain calcium. Other products are rich in calcium, such as soft soy and rice, tofu and orange juice (check the ingredient list). We often add vitamin D to milk (but not cheese or yogurt), soy drinks and rice and fortified margarine. Although the sun allows us to produce our own vitamin D through the skin, we often lack in the Canadian winter. Therefore, these sources of supplements are becoming essential, especially for infants, children and the elderly.

Vitamin B 12
This vitamin is necessary for cell division and blood formation. It is found in fortified cereals, soy beverages and fortified rice and some types of nutritional yeast. It is important to read labels to ensure you consume enough vitamin B12. If you are vegetarian or vegan, consult your health care professional for a vitamin B12 supplement if you are not sure of getting enough.

No need to become a vegetarian to enjoy the benefits of increased consumption of plant foods and reducing your consumption of meat.