Beans are the kings of the Antioquian diet. These belong to the legume family. Photo: EL COLOMBIANO
By decision of the United Nations General Assembly, since 2016, February 10 is International Vegetable Day. This commemoration seeks to raise awareness among the population about the importance of legumes in the construction of better agri-food systems.
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FAO coordinates the celebration with the support of governments, the private sector, allied organizations, youth and civil society, promoting the production and consumption of legumes as key components of healthy diets and sustainable food systems, with the aim of improving quality of life and leaving no one behind.
Legumes—beans, lentils, chickpeas, peas, and soybeans—are nutritious, accessible, and versatile foods that can be easily incorporated into your daily diet. Its regular consumption is associated with benefits for metabolic, intestinal and cardiovascular health. In addition, they provide protein and promote sustainable food practices.
One of the main attributes of legumes is their low glycemic index. Thanks to their high content of dietary fiber and resistant starch, they are digested and absorbed slowly, allowing a gradual release of glucose into the blood.
In addition, the combination of fiber and protein contributes to appetite control. Several studies indicate that including legumes on a regular basis is related to a reduction in caloric intake and modest weight loss, suggesting a favorable effect on satiety and the management of energy consumption.
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In terms of cardiovascular health, the evidence is also consistent. A review in the International Journal of Molecular Sciences points out potential benefits associated with the consumption of legumes, attributed to the fibers and bioactive compounds with antioxidant and anti-inflammatory action.
Legumes also provide proteins of plant origin. Combining them with cereals improves the amino acid profile and nutritional value of the diet, contributing to muscle preservation.
date: 2026-02-10 22:51:00