The importance of legumes in pregnancy
Legumes also provide complex carbohydrates and some important nutrients such as iron and selenium. These nutrients are essential for an adult woman in general, but the consumption of legumes during pregnancy has also been associated with a reduction in the risk of low birth weight (SGA).
When we think of the protein sources in the diet there are some foods that are never contemplated, despite their benefits: legumes have been the subject of numerous studies for years as their consumption is associated with better weight control, longevity and reduction of cardiovascular risk.
Still too little widespread in the diet, with the exception of the more common beans, chickpeas and peas, the national consumption of legumes is low, around 11 g/day, or just over one portion a week.
In addition to being a good source of protein, legumes also provide complex carbohydrates and some important nutrients such as iron and selenium. These nutrients are essential for an adult woman in general, but the consumption of legumes in gestational age has also been associated with a reduction in the risk of low birth weight (SGA).
These results were obtained from a recent study conducted in Spain in a sample of pregnant women, where the consumption of fruit and legumes proved to be preventive against this pathology; the same data were not obtained for the consumption of vegetables, except for some particularly rich in selenium (asparagus, garlic and green beans).
However, it should be considered that the consumption of vegetables, especially leafy ones (spinach, chicory, herbs) and brassicaceae (cabbage, broccoli, cauliflower, ..), is essential to ensure the intake of folic acid, a vitamin whose requests are often ensured by the use of supplements in the first 3 months of conception.
Nonetheless, legumes are an important source of fibre, the intake of which is essential during pregnancy to prevent the risk of constipation . In fact, 40% of women declare that they suffer from it, especially in the first few months, considering constipation to be the second most common gastrointestinal symptom of gestational age after nausea.
What legumes during pregnancy?
There are numerous species and varieties in the world, in addition to the best known.
The broad beans, which are found fresh only in the spring months, have a reduced energy content and a good protein content; a portion of fresh broad beans satisfies about 50% of the daily requirement of vitamin C of the female population. Compared to dry ones that require longer preparation, frozen ones are ready in a few minutes and retain all the properties of fresh ones.
Lentils are also an excellent source of protein of vegetable origin and are particularly low in fat. Often considered a typically winter food, they could be used in summer in salads and cold dishes.
On the other hand, lupins, which are not very common, are distinguished from other legumes by their high iron content . Although not easily available – they can be found in brine – they can be a valid alternative to a salty snack, being careful to rinse them to remove excess salt.
However, the iron contained in foods of plant origin is more difficult for the body to absorb. For this reason, adopting some precautions, such as seasoning with a squeeze of lemon or associating foods rich in vitamin C, will improve its absorption in the intestine.
According to the Mediterranean Diet, legumes should be consumed at least 3 times a week, with an average portion of 150 g for fresh/canned ones and 50 g for dried ones. Furthermore, they should always be combined with a portion of whole grains, in order to provide a complete dish from a nutritional point of view, with all the essential amino acids.
Unfortunately, children often don’t like them and give up including them in meals, but a good strategy could be to often vary species or varieties, given the great availability and methods of consumption.
Kathryn Barlow is an OB/GYN doctor, which is the medical specialty that deals with the care of women's reproductive health, including pregnancy and childbirth.
Obstetricians provide care to women during pregnancy, labor, and delivery, while gynecologists focus on the health of the female reproductive system, including the ovaries, uterus, vagina, and breasts. OB/GYN doctors are trained to provide medical and surgical care for a wide range of conditions related to women's reproductive health.