Legumbres, económicas y saludables

Por: Lcda. Karen Álvarez, Nutricionista y Cocinero Profesional

Es muy común los comentarios en mi clínica que llevar una dieta sana representa un costo elevado. Por temor a que tiene un costo muy alto que les será posible cubrir, muchas personas tienen cierto rechazo a iniciar un plan de alimentación. Esto no es más que un mito, ya que existen alimentos que son altos en nutrientes y de bajo costo. Un excelente ejemplo de esto son las legumbres.

La FAO ha considerado el 216 como el Año Internacional de las legumbres debido a que contribuyen a la seguridad alimentaria. Las legumbres pueden ayudar a mejorar la salud, la nutrición y la biodiversidad, mejorando así la seguridad alimentaria.

Dentro del grupo de las legumbres encontramos las lentejas, los garbanzos, los frijoles y las arvejas. Estas son fuente económica de proteína y además nutritivas para satisfacer las necesidades alimenticias. Además, al combinarlas con cereales, pueden sustituir la carne, los productos lácteos y los pescados, lo que ayuda a reducir el costo de la dieta sin sacrificar la calidad de alimentos. Otro gran beneficio es que se trata de productos no perecederos, ya que en su forma natural no requieren de conservarse en refrigeración.

Con el consumo de legumbres puedes cubrir los requerimientos de aminoácidos esenciales, así como de vitaminas y minerales. También son utilizadas en el manejo y prevención de la obesidad, diabetes y otras enfermedades crónicas no transmisibles que han tomado gran importancia en nuestra población.

¡Aprovechemos entonces los grandes beneficios, tanto nutricionales como económicos, que nos aporta el maravilloso grupo de alimentos de las legumbres!

Nota: Busca en la sección de «Cocina y Recetas para una Vida Saludable» una deliciosa receta a base de garbanzos o haz click en el cuadro a continuación:

Receta de ensalada de falafel


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