Quando ingerido em grandes quantidades, o alimento pode causar desconforto digestivo, como inchaço e gases
POR JOÃO MILTON SANTOS DE OLIVEIRA – ASCOM/SER EDUCACIONAL (imprensa@sereducacional.com)
O feijão é uma excelente fonte de proteínas, fibras e nutrientes vitais. No entanto, seu consumo em excesso pode trazer efeitos negativos para a saúde. Quando ingerido em grandes porções, é capaz de prejudicar o equilíbrio nutricional, especialmente em dietas vegetarianas ou veganas, casos em que a absorção desses minerais é fundamental.
“O feijão, apesar de nutritivo, pode causar gases e inchaço abdominal quando consumido em excesso. Isso ocorre por conta dos oligossacarídeos, fermentados pelas bactérias do intestino. Além disso, também há o desconforto digestivo, principalmente em pessoas com intestino mais sensível, como quem tem síndrome do intestino irritável. Esse alimento ainda causa interferência na absorção de nutrientes, pois, em quantidades muito grandes e frequentes, o feijão cru ou mal preparado pode conter antinutrientes como fitatos, que atrapalham a absorção de ferro, zinco e cálcio”, afirma Jussara Pessôa, coordenadora do curso de Nutrição da UNINASSAU Boa Viagem.
O cozimento e o processo de demolho ajudam a reduzir os antinutrientes, como ácido fítico e taninos, e os compostos que causam gases. “Para que não haja prejuízo à saúde, deixe de molho por 8 a 12 horas antes de cozinhar, trocando a água 1 ou 2 vezes. Lembre-se de descartá-la em seguida”, explica a nutricionista.
A grande quantidade de feijão é capaz de afetar os rins, especialmente no caso de pessoas com condições preexistentes de saúde. “A anemia ferropriva também pode ser observada. Embora esse alimento tenha ferro, o tipo presente nele (não-heme) tem baixa absorção, principalmente se consumido com opções ricas em fitatos e sem a presença de vitamina C. O excesso pode piorar os sintomas de doenças intestinais em quem já tem colite, síndrome do intestino irritável ou outros problemas intestinais inflamatórios”, pontua.
Além disso, esse alimento possui um baixo índice glicêmico. Ou seja, a liberação de açúcar no sangue ocorre de maneira lenta e gradual, sendo favorável para pessoas com diabetes ou resistência à insulina. Suas fibras também desempenham um papel importante no controle da glicose.
É aconselhável ingerir cerca de uma concha (aproximadamente entre 100g e 150g) de feijão cozido por refeição. Para quem se dedica a atividades físicas intensas ou tem maior demanda energética, essa quantidade pode ser ajustada. É fundamental alinhar ao que um nutricionista recomenda, especialmente para aqueles com condições de saúde específicas.
Foto Capa: Freepik
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