Grains & legumes are packed with nutrients. They are healthy food that are enough to meet the growing baby needs for each and every part of the body. Grains & legumes foods provide a lot of energy for the development of your baby and help to build the placenta, with other tissues.
Properties of Grains & legumes
Let us tell you some more about the ingredients and properties of grains and legumes, one by one:
- Grains are whole wheat, barley, oats, corn, soy, rice etc and legumes are dried beans and peas, especially the B vitamins such as B1, B2, and Niacin.
- They provide vitamins, carbohydrates, minerals, and other substances that are vital for your good health.
- Grains are a good source of magnesium, potassium, and calcium.
- They are the good source of chromium that is very important to maintain the normal glucose tolerance
- Most of them have lots of fiber. You require the consumption of 20 to 35 grams of fiber in a day to help the prevention of constipation and hemorrhoids. Always be sure to be in search for the whole grains. You can get whole grain in brown bread, brown rice, etc. the products that are tagged enriched or refined are not that advantageous for you or for the growing babies.
- Whole grains are constituted of a store of rich starch or the endosperm. It is made from about 60 to 80% of the seed and depends on the grain’s species and variety. With 80% carbohydrate, the seeds are an outstanding fuel for the daily activities of your body. The whole seeds have the B1 vitamin significant for the carbohydrate metabolism.
- Grains comparatively burn slow and thus they do not need any push up for the blood sugar levels.
- Legumes are an extremely good source of protein. For example, peanuts with 25%, Lentils with 25%, Cowpeas with 23-35%, Common beans with 22%.
- Legumes are low in amino acids such as methionine and cystine. They are significantly high in amino acid lysine, which is low in grains
- Legumes are high in dissolvable fiber. They are lentils, black beans, and pinto beans.
- For the insoluble fiber too, the legumes are an excellent source. The ingredient of fiber in legumes tells about the digestion of carbohydrates that regulates the levels of blood sugar.
Culinary ideas for Grains & Legumes:
- While cooking, grains & legumes should be simmered and not boiled.
- As you cook the grains properly by simmering, they get comparatively dry and fluffy and have a nutlike flavor.
- Add any acidic liquid, like citrus juice at the time of final cooking to not to make them tough.
- To keep the content of fat low or in control in recipes that have grains and legumes, you should add only some little amounts of high-fat ingredients.