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How Legumes Influence Health

David Janitzek
David Janitzek
Legumes Health
David Janitzek Author
2026-03-21 Date
7 min. read article.read_time
9 Chapters
Legumes are gaining popularity due to the growing interest in plant-based diets, which they are based on -- they are rich in protein, which in this case is particularly desirable because of the reduction of meat and animal products. However, there are voices questioning the positive effects of incorporating legumes into the diet.

Rośliny strączkowe – podstawowe informacje

Te rośliny z rodziny motylkowych występują na całym globie. Nazwa pochodzi od części jadalnej – owoców, czyli strąków, które można spożywać w całości lub częściach, w zależności od stopnia dojrzałości lub odmiany. Zwykle wymagana jest termiczna obróbka przed konsumpcją. Do najczęściej wykorzystywanych w gastronomii roślin strączkowych zaliczamy: soję, fasolę, groch, ciecierzycę, soczewicę lub bob. Jednym z najbardziej popularnych produktów tej kategorii są także orzeszki ziemne. W Polsce, od zawsze największą popularnością cieszyły się fasola, groch i bob, a od pewnego czasu również soja i soczewica. Duże ilości strączków spożywane są przez osoby na diecie wegetariańskiej i wegańskiej, ponieważ produkty te stanowią naprawdę doskonałe źródło białka. Są to jedne z nielicznych roślin, w których zawartość białka osiąga nawet 35%. Warto zwrócić uwagę, że są one również doskonałym źródłem błonnika pokarmowego, witamin oraz minerałów takich jak żelazo, cynk, magnez, potas czy fosfor. Z powodu takiego bogactwa związków prozdrowotnych mogą one być pomocne w zapobieganiu cukrzycy, nowotworom czy chorobom układu krążenia. Ponadto dieta obfitująca w strączki wspiera gospodarkę hormonalną kobiet oraz poprawia funkcjonowanie jelit. Mimo że wartość odżywcza tej grupy produktów jest niezwykle cenna i powszechnie znana, to ich spożycie wciąż nie osiąga zadowalającego poziomu (P. Ćwiek 2020).

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