Legumbres

50g/día (peso prerremojo) es la cantidad más recomendable. 25-75g/día es también buena opción [7, 8].

Legume intake was associated with a lower risk all-cause mortality [6, 7].

In rats: Resistant starch ameliorated high-fat Western style diet -induced gut hyperpermeability and enhanced expression of tight-junction proteins, which were more pronounced for lentils [1].

Cooked adzuki bean significantly inhibited weight gain and hepatic steatosis, reduced high levels of serum triacylglycerol (TG), alanine aminotransferase (ALT), and aspartate aminotransferase (AST), and alleviated systemic inflammation and metabolic endotoxemia in mice fed a high fat diet. También cambió la composición de la microbiota, hacia una menos relacionada con permeabilidad intestinal [2].

our data support the nutraceutical potential of bean-derived protein extracts in terms of improvement of the intestinal permeability, antioxidant activity, α-amylase and angiotensin converting enzyme (ACE) inhibition [3].

¿Información obsoleta?: En ratas, año 2000: lectins may also increase gut permeability in humans [4, 5]. Algunos estudios analizan el efecto de legumbres crudas, no cocinadas y hay gente que usa eso como argumento contra las legumbres.

Referencias

1. KADYAN, Saurabh, et al. Prebiotic mechanisms of resistant starches from dietary beans and pulses on gut microbiome and metabolic health in a humanized murine model of aging. Frontiers in Nutrition, 2023, vol. 10, p. 1106463.

2. ZHAO, Qingyu, et al. Cooked adzuki bean reduces high-fat diet-induced body weight gain, ameliorates inflammation, and modulates intestinal homeostasis in mice. Frontiers in Nutrition, 2022, vol. 9, p. 918696.

3. SCHISANO, Connie, et al. In vitro effects of protein fractions from Controne beans (Phaseolus vulgaris L. ecotype Controne) on intestinal permeability, ACE and α-amylase activities. European Food Research and Technology, 2019, vol. 245, no 10, p. 2311-2322.

4. Ovelgonne JH, Koninkx JF, Pusztai A, Bardocz S, Kok W, Ewen SW, et al. Decreased levels of heat shock proteins in gut epithelial cells after exposure to plant lectins. Gut. 2000;46(5):679–87. doi: 10.1136/gut.46.5.680.

5. Baintner K, Jakab G, Gyori Z, Kiss P. Binding of FITC-labelled lectins to the gastrointestinal epithelium of the rat. Pathol Oncol Res. 2000;6(3):179–83. doi: 10.1007/BF03032370.

6. LIU, Weida, et al. Fruit, vegetable, and legume intake and the risk of all-cause, cardiovascular, and cancer mortality: a prospective study. Clinical Nutrition, 2021, vol. 40, no 6, p. 4316-4323.

7. ZARGARZADEH, Nikan, et al. Legume consumption and risk of all-cause and cause-specific mortality: A systematic review and dose-response meta-analysis of prospective studies. Advances in Nutrition, 2023.

8. MENDES, Vânia, et al. Intake of legumes and cardiovascular disease: A systematic review and dose–response meta-analysis. Nutrition, Metabolism and Cardiovascular Diseases, 2023, vol. 33, no 1, p. 22-37.