Legumes Good for the Skin and Low In Saturated Fats? We’ll Take Them To Go

Art & Photo by Yari Ortiz

​Legumes are beans, peas, and, believe it or not, peanuts. They are beneficial for our health and our skin. The beneficial properties of this food are endless. But let’s begin with the most notable nutrient, protein. Have you ever noticed that a lot of plant-based foods include beans? That’s because legumes are rich in protein and taste. 

Fun Fact: Legumes are also referred to as “the meat of the poor.”

That’s because legumes contain similar nutrients to the ones found in animal products, like red meat, tuna, and chicken. The difference is they’re not as high in saturated fats as meat. Plus, meat takes longer to digest. 

In an article published by Harvard Health Publishing, Doctor and professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, Dr. Meir Stampfer said, “It seems clear that replacing red meat with legumes can reduce the risk of diabetes and cardiovascular disease and even certain forms of cancer.” This fact alone makes this superfood superior to animal products. Dr. Stampfer also pointed out that “eating more legumes not only helps get rid of some of the adverse effects of red meat, but it’s also a big win for the environment.” So, if you’re looking to feel good, both physically and emotionally, legumes are a great choice for a healthy switch. ​

image by Yari Ortiz

Legumes are rich in fiber, iron, and folate. They’re abundant in potassium and help maintain healthy levels of cholesterol. It’s also important to note that black and dark beans are the easiest to digest, followed by red and white beans. The darker the color, the smoother the digestion and the richer the taste. According to Dr. Jorge D. Pamplona Roger, author of El Poder de Los Alimentos (The Power of Foods), 'legumes are a good source of niacin or vitamin B3 and pantothenic acid, aka vitamin B5.' These two vitamins alone are necessary for maintaining healthy skin. You may remember these two ingredients as they are found in many skincare products, and with reason. 

image by Yari Ortiz

It is no secret lentils, chickpeas, beans, peanuts, and all legumes are good for your health, both internally and externally. Beans are healthy, rich in flavor, and versatile. You'll find them in veggie burgers, soups, and even baked goods. They make transitioning into a plant-based lifestyle simple. 

some legume recipes

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by Jessica G Ferrer
@jessicagferrer