Delicious and healthy source of protein.
Due to its high fiber content, vegetable protein and numerous minerals lentils — very nutritious product. But is it useful for everyone?
Lentils belong to the legume family. It comes in a variety of colors including red, green, brown, yellow, and black. Like other members of the family, the — beans.
Lentils cook fairly quickly and are generally good value for money.
Lentil Nutritional Values
In 100 g boiled lentils — green or brown — contains:
- 105 kcal/446 kJ; 8.8 g protein;
- 0.7 g fat; • 16.9 g of carbohydrates;
- 5.1 g of fiber (fiber);
- 3.5 mg of iron;
- 40 mcg of selenium;
- 30 mcg folic acid.
What are the benefits of lentils?
1. Lentils reduce the risk of some chronic diseases
Studies show that regular consumption of lentils reduces the risk of chronic diseases — diabetes, obesity, cancer and heart disease. This is all thanks to their rich content of protective plant compounds called phenols (lentils — hold the record among legumes for the content of phenols). Therefore, it is not surprising that lentils boast antioxidant, antibacterial, antiviral, anti-inflammatory and cardioprotective effects.
2. Lentils improve digestion
Lentils are especially rich in prebiotic fibers, which improve digestion and feed beneficial gut bacteria that are very important for our health. A diet rich in fiber has been linked to health benefits, including a reduced risk of colorectal cancer.
3. Lentils heal the heart
Lentils are high in fiber, folic acid, and potassium, making them an excellent choice for heart health, blood pressure, and cholesterol levels. It also contains iron and vitamin B1, which are a source of energy and promote a steady heartbeat.
4. Lentils Help Control Blood Sugar
All legumes, including lentils, have a low glycemic index (GI), which slows down the rate at which energy from them is released into the bloodstream. This helps to normalize blood sugar levels. The high fiber content also makes legumes very satisfying, which helps control appetite.
5. Lentils are a source of vegetable protein
Lentil — a rich source of protein, making it a great alternative to meat or fish. Nearly a third of lentils' calories come from protein, making lentils the third most protein-rich of all legumes and nuts. Like other legumes, lentils are low in essential amino acids — methionine and cysteine. This is easily solved by combining lentils with cereals — rice or wheat.
Are lentils safe for everyone?
For most people, lentils are a healthy addition to a balanced diet. It should be noted that just like other legumes, lentils contain natural compounds that are commonly referred to as anti-elements. These include phytic acid, which binds iron and zinc and makes it difficult to absorb these minerals. The phytic acid content of lentils is actually lower than that of corn, wheat, and soybeans. In addition, the amount of these anti-elements can be reduced by soaking and cooking.
In some regions of Europe, cases of allergy to lentils have been reported. Especially in Spain, where it is more common than peanut allergy. If you are allergic to other legumes — chickpeas or peas, then you are likely to be allergic to lentils.