How many boiled beans should I eat in a week, according to science?

but it is one of the products that make up the traditional Mediterranean diet. However, its consumption has now declined, even though its convenience, thanks to ready-to-eat cans of chickpeas, is very high.

Up to four servings of legumes a week.

What science says about how much legumes, especially cooked legumes, we should be consuming. Calculations show that Spaniards barely consume 1.4 kilograms of chickpeas per person per year in all its variants. The latest recommendations of the Spanish Association for Food Safety and Nutrition (Aesan), updated just three years ago, advise consuming up to four servings of legumes per week, each of which is about 60-80 grams of dry beans or about 150-200 grams of cooked or''hydrated. This recommendation is easy to measure: one small can of cooked beans per week. So we should stick to this recommendation and consume at least 800 grams of cooked beans.

Each 200 gram can of cooked chickpeas consumes about 300 kilocalories, of which only 4.8 grams of fat.