Lentils are a herbaceous plant from the legume family, which is becoming increasingly popular in cooking. Lentils are not only delicious, but also healthy, especially for those who exercise and adhere to a healthy lifestyle. Lentils are the right food for your diet to increase the amount of protein you need for muscle growth.
Nutritional value, calorie content and chemical composition
No other legume from the legume family can boast with such a high protein content as lentils. In addition to proteins, this unique culture contains in its chemical composition carbohydrates, fats, fibers, mineral salts and vitamins. All these components are in a balanced amount and therefore have maximum nutritional value.
There are several types of lentils:
- Brown is the most common variety. Most often brown lentils are used to make soups, as their grains are well cooked and maintain their shape well. This variety is recommended to soak for 20-30 minutes before cooking;
- The green variety - used to make dietary salads and side dishes. Does not require soaking before cooking;
- Red lentils - this is a peeled variety, that is, without an outer layer, it cooks faster than other varieties;
- Black lentils (Beluga) - This is the least used lentil variety. When boiled, it changes its color to light, but at the same time does not lose its shape, which allows it to be used as a side dish;
- Yellow lentils - Its appearance resembles a pea. This variety is considered universal and is used in many dishes.
Each variety of lentils has some substances to a greater extent, others to a lesser extent and third substances in some varieties are completely absent. However, lentils contain the most important nutrients for the human body and all of them are in bioactive form, which means they are absorbed better and faster.
Sprouted lentils should be highlighted separately. This product has an increased amount of amino acids and its regular use contributes to:
- improving the functioning of the digestive system;
- restoration of metabolic processes in the body;
- improvement of immunity;
- restoring the skin, strengthening the hair structure.
Sprouted lentils contain a lot of iodine, calcium, iron, magnesium and fatty acids. The calorie content of this product is 106.5 kcal per 100 g. Due to such a low calorie content, sprouted lentils are often used by women who are on a diet.
Beneficial properties of lentils
The beneficial properties of lentils for the human body are due to the fact that this product is absorbed quickly and almost completely in the human body, in particular it refers to plant proteins.
Remarkably, this cereal contains less fat than other legumes such as peas. Also, lentils are high in iron, so they are recommended for people with anemia.
Many scientists claim that lentils can replace bread and even meat in terms of their nutritional properties. For vegetarians, this product is a real treasure, as it almost completely replaces animal protein.
Lentils should be a must for people with diabetes. They do not increase blood sugar, but rather normalizes it due to its absorbent properties. Also, doctors recommend eating lentils for those who suffer from stomach ulcers or colitis.
In case of problems with the genitourinary system, you should pay attention to lentil broth. In combination with the prescribed treatment, this will help to cope with the disease.
The potassium-rich culture significantly improves heart function and has a positive effect on the circulatory system.
This legume is good for women. The product contains isoflavones that help fight breast cancer. In addition, this substance helps to cope with depression and significantly reduces discomfort during menopause. Isoflavones do not break down after cooking, which means that lentils can be cooked in a variety of ways.
In the modern world, women are often exposed to stress and insomnia. Green lentils can also help eliminate these problems. By consuming them regularly, you saturate the body with tryptophan, an amino acid that is converted into serotonin in the body. The lack of this substance often makes a woman irritable and anxious.
Some doctors believe that this legume helps in the fight against infertility.
Men are also encouraged to include lentils in their weekly diet as they significantly increase sexual activity. In case of impotence, nutritionists advise to eat lentil dishes 1-2 times a week.
Sprouted lentils have the same health benefits as regular lentils. But it is sprouts that strengthen bone tissue, so it is important to give lentils to children (of course, if there is no allergy to the product).
Contraindications for use and harm
Although lentils are extremely healthy, they also have a number of contraindications for their introduction into the diet. In order not to harm the body, lentils should be eaten with caution by people who have problems with the gastrointestinal tract, since this legume product can contribute to the formation of gases.
Those who suffer from dysbiosis should also stop eating lentils for the same reason. If you eat lentils too often, there is a chance that your skin will become dry and lose elasticity.
Doctors do not recommend strict dietary restrictions. Lentils will be healthy only if eaten in moderation and combined with other foods. Two or three times a week are enough to saturate the body with everything that this culture is so rich with.
Lentils are strictly contraindicated for people suffering from gout.
Advice! In order not to overload the stomach, it is recommended to soak legumes before cooking.
If you already have a packet of lentils at home, check out the recipe for delicious lentils to make today. If you're more daring and want to experiment, try Lentil Patties, Lentil Soup, Baked Lentils or go even further an make the amazing Lentil Hummus.
