Benefits, recommendations and important points

Introduction
Pregnancy is one of the most sensitive stages in every woman’s life that requires a balanced and nutrient-rich diet. One of the food groups that is beneficial for pregnant women is legumes. These valuable foods are an excellent source of vegetable protein, fiber, iron, folic acid and other essential micronutrients for the mother’s health and fetal development. In this article, we will examine the benefits, recommended intake and important points about consuming legumes during pregnancy.

Benefits of consuming legumes during pregnancy

1. Rich source of vegetable protein

During pregnancy, protein plays a key role in the growth of fetal tissues and strengthening the mother’s muscles. Legumes such as lentils, chickpeas, beans and mung beans contain high amounts of vegetable protein, which are a good alternative to meat, especially in vegetarian diets.

2. Providing Fiber and Preventing Constipation

Many pregnant women suffer from constipation due to hormonal changes. Legumes are rich in fiber, which helps improve digestive function and prevent constipation. Regular consumption of legumes can help maintain intestinal health and reduce digestive problems.

3. Rich in folic acid and preventing birth defects

Folic acid (folate) is one of the most important nutrients during pregnancy, which helps reduce the risk of neural tube birth defects such as spina bifida. Lentils, chickpeas, and black beans are excellent sources of folic acid.

4. Providing Iron and Preventing Anemia

Iron is another essential nutrient during pregnancy that prevents maternal anemia and its complications. Legumes, especially red beans, lentils, and chickpeas, have adequate amounts of non-heme iron, which increases its absorption when combined with vitamin C (such as lemon juice or fresh vegetables).

5. Regulate blood sugar and reduce the risk of gestational diabetes

Eating foods with a low glycemic index can help regulate blood sugar levels and prevent gestational diabetes. Legumes, due to their high fiber content, prevent sudden increases in blood sugar and keep energy levels balanced throughout the day.

6. Provide sustained energy and reduce fatigue

Pregnant women often experience fatigue and weakness. Regular consumption of legumes can help provide complex carbohydrates and create sustained energy.
How to consume and recommended amount
Amount of consumption: Pregnant women can consume 1 to 2 units of the legume group (equivalent to 1 cup of cooked lentils or ½ cup of pinto beans) daily.
Suggested methods:
Add lentils or beans to soups and stews
Prepare a variety of bean salads
Eat ash or haleem with beans
Prepare hummus (chickpea puree) or bean stew
Important tips for consuming beans during pregnancy
✅ Soak beans before cooking: This helps reduce bloating and improve digestion.
✅ Take with vitamin C: To increase iron absorption, use lemon, bell peppers, or fresh vegetables with beans.
✅ Don’t overdo it: Overconsumption may lead to bloating and indigestion.
✅ Cook beans properly: Uncooked or undercooked beans can contain antinutrients such as phytates and lectins, which reduce mineral absorption.

Conclusion

Eating legumes during pregnancy has numerous benefits, from providing protein and fiber to preventing anemia and gestational diabetes. By following the tips mentioned and including legumes in your daily diet, pregnant women can enjoy a healthy and problem-free pregnancy. Although legumes are a nutritious choice, balance in consumption and the correct method of preparation are very important.