Lentils: Health Benefits And Harms

Composition of lentils

Lentils are a valuable leguminous crop. In the Middle Ages in Russia, lentils were one of the staple foods. And not in vain! Bread was baked from it, stew and lentil soup were cooked. There are lentils in the diet of the inhabitants of India, the indigenous peoples of North and South America, Australians and Germans. This leguminous crop should not be underestimated! Lentils contain a large amount of vegetable protein, fiber, vitamins and minerals - iron, zinc, phosphorus, copper, manganese, folic acid, magnesium, vitamin A, K, E, C, B vitamins (B1, B2, B3, B5, B6 , AT 9).

The polyphenols contained in lentils have antioxidant properties and are able to protect body cells from oxidative stress. Studies show that eating foods rich in polyphenols helps prevent degenerative diseases such as Alzheimer's and Parkinson's.

What is lentil

There are five main types of lentils.

Red lentils are perhaps the most common type. It can be seen on the shelves of almost every store. The advantage is the cooking time. It cooks quite quickly due to the fact that the grains of this lentil are freed from the shell. Ideal for cream soups.

Green lentil. Also one of the most common types. But, unlike red lentils, it is less boiled soft. Suitable for salads, side dishes and appetizers where product shape retention is required.

Yellow lentil. It takes 15 minutes for it to boil and turn into a puree. It is often used in Indian and Asian cuisines. Yellow lentils are made from green lentils by removing the shell, which is what allows them to cook so quickly.

Brown lentil. It has a dense texture, a thin shell, does not boil soft. It needs to be soaked before cooking. Since it does not boil down to the state of porridge, it is great for salads and side dishes.

Black lentil. It is also called "Beluga". She received such a nickname due to her similarity with black caviar. It was first released in Canada. The antioxidants in these lentils give them their characteristic black color and protect the body's cells from oxidative stress.

Lentils do not accumulate toxic elements (nitrates, pesticides, herbicides), therefore, they are considered an environmentally friendly product, regardless of the country in which they were grown.

The benefits of lentils

With diabetes

The state of insulin resistance and type 2 diabetes is always accompanied by elevated levels of glucose and insulin in the blood. The primary goal of diabetes prevention is to reduce it. The dietary recommendation in this case would be to limit the amount of foods with a high glycemic index in the diet: baked goods and flour products, sugar-containing foods (sweets, juices, sauces, quick breakfasts), fast food (crackers, chips, popcorn), white rice, watermelon and etc.

The glycemic index is a ratio that shows how fast the carbohydrates contained in a product will increase blood glucose and insulin levels. Pure glucose is taken as the maximum level. Its glycemic index is 100.

Lentils have a low glycemic index and do not provoke a sharp release of sugar in the blood. Replacing high-glycemic carbohydrates, such as white rice or potatoes, with lentils can significantly lower blood glucose levels. And the abundance of protein and fiber will help you stay full longer.

Under stress

Stress is a state of psychological and physiological tension in response to an external stimulus (stressor). Stress isn't always bad. Short-term stress or stress from positive emotions stimulates the body's defense responses. But the reality is that most of the inhabitants of megacities are in a state of chronic stress. And in this case, a number of problems arise.

Associated with stress:

• diseases of the gastrointestinal tract;
• cardiovascular diseases (arterial hypertension, coronary heart disease, stroke, heart attack);
• chronic fatigue syndrome;
• decreased immunity;
• insomnia;
• depression;
• anxiety;
• skin diseases (eczema, psoriasis).

During stress, metabolism increases - and the body requires an increased intake of essential macro- and microelements (vitamins and minerals). That is why during stressful periods it is important to pay attention to the diet. Eat protein-rich foods such as legumes (particularly lentils), nuts and seeds, farm-raised white meat, and red fish.

The magnesium contained in lentils is consumed several times faster under stress. It relieves nervous excitement and increases the body's resistance to stress. It is very important to enrich the diet with foods containing magnesium (lentils, pumpkin seeds, sesame seeds, almonds, walnuts, green leafy vegetables).

Lentils contain the amino acid tryptophan, a precursor to serotonin. Yes, yes, the very hormone of good mood. Therefore, during times of stress, it is important to include foods containing tryptophan in the diet (lentils, turkey, chicken, pumpkin seeds, sesame seeds, fatty fish, eggs, cocoa).

It is advisable to minimize the impact of the stressor on your life, limit smoking and alcohol intake, and also observe the regime of work and rest.

Cardiovascular diseases

The use of lentils in food can prevent cardiovascular diseases.

Firstly, lentils are one of the products with an anti-stress focus. And stress, in turn, is one of the causes of the development of cardiovascular diseases.

Secondly, lentils are rich in fiber. In 100 g of the product - 11.5 g of fiber! For comparison: 100 g of white rice contains 0.4 g of fiber - 28 times less!

Fiber is food for the intestinal microflora, improves motility and health of the entire gastrointestinal tract. As for the benefits for the cardiovascular system, it is important to note that soluble fiber can reduce the level of "bad" cholesterol in the blood, which can be deposited in the vessels, leading to hypertension and development atherosclerosis.

The folic acid and vitamin B6 (pyridoxine) found in lentils are important for maintaining healthy blood vessels. With their deficiency, an increase in homocysteine ​​(an intermediate product of the metabolism of the amino acids methionine and cysteine) is possible. An increase in homocysteine ​​in the blood above the norm is a clear marker of the inflammatory process in the vessels.

It is important to note the low sodium content of lentils. Excess sodium chloride (or table salt) provokes an increase in blood pressure. But potassium and magnesium, contained in sufficient quantities in lentils, are the best friends of the heart (improve the tone of the heart muscle and improve vascular health).

Lentils help maintain a person's good health by:

• lowers blood pressure;
• strengthens blood vessels;
• reduces the effects of stress and relieves nervous tension;
• reduces the concentration of cholesterol and prevents the deposition of cholesterol plaques in the vessels;
• reduces the risk of coronary heart disease, heart attack and stroke.

Thus, rich in fiber, vitamin B6, folic acid, magnesium and potassium, lentils are an excellent food for maintaining cardiovascular health.

Women Health

Folic acid, or vitamin B9, is necessary for the female body not only when planning pregnancy, but throughout life. You need to get at least 400 micrograms of vitamin B9 per day.

In terms of folic acid content, lentils overtook chickpeas and peas. 100 g of lentils contains at least 20% of the daily value of vitamin B9.

Lentils are an indispensable product during menopause, which is characterized by a decrease in the synthesis of female sex hormones and is accompanied by increased irritability, drowsiness, sweating, headaches, heart palpitations and hot flashes. Lentils contain a large amount of phytoestrogens, which will help eliminate the unpleasant symptoms of menopause.

In addition to lentils, phytoestrogens are found in other legumes, flax, oats, sunflower seeds, brown rice, soy, barley, and corn. These products should also be included in the diet of women during menopause.

With iron deficiency

It is very difficult to say which trace element is more important for a person. All vitamins and minerals perform certain functions in our body. But with some accuracy, we can say that iron deficiency is most common, especially in women. According to WHO, every second pregnant woman and about 40% of preschool children suffer from anemia.

With iron deficiency, unpleasant consequences are noted:

• hair falls out and breaks;
• chronic fatigue appears;
• the skin becomes pale;
• sleep is disturbed;
• muscle pain appears;
• memory worsens;
• dizziness appears;
• possible loss of consciousness due to hypoxia.

In the program for the correction of iron deficiency anemia, it is necessary to include foods rich in iron, and not only of animal, but also of plant origin. And such a product is lentils. This is one of the best whole foods for iron.

For Vegetarians

Vegetarianism is a diet that excludes animal products. The diet is based on plant products, meat products (beef, lamb, poultry, offal, etc.) are being replaced. But with such a diet, the risk of developing protein deficiency and its consequences increases due to insufficient intake of essential amino acids from food. After all, as you know, the vital activity of our body requires the presence in the diet of the necessary amino acids for metabolic processes, energy generation and regeneration.

Consequences of protein deficiency:

• Iron-deficiency anemia;
• decreased immunity (frequent colds);
• violation of the thyroid gland;
• fragility, dryness, hair loss;
• swelling;
• lack of energy, fatigue;
• loss of firmness and elasticity of the skin, the appearance of wrinkles.

That is why the diet of a vegetarian diet must be balanced and based on plant foods rich in amino acids to ensure a fulfilling life.

Lentils for vegetarians are a real find. After all, this leguminous culture contains a large amount of vegetable protein, it is perfectly absorbed.

When switching to a vegetarian type of diet, it is necessary to carefully monitor the status of protein, fats, iron, and B vitamins.

Contraindications to the use of lentils

Lentils contain natural purines, which, when consumed in excess, contribute to the accumulation of uric acid. An increase in uric acid can cause the development of gout (joint disease) and increase the risk of cardiovascular diseases (atherosclerosis, coronary heart disease, hypertension). Therefore, the use of lentils, along with other purine-containing foods, should be limited to people with a history of the above diseases.

Before use, lentils must be soaked, this reduces the content of phytic acid, which prevents the absorption of nutrients.

creamy red lentil soup recipe

Ingredients:

• red lentils - 1 cup (0.4 ml);
• bone broth - 1.5 l;
• onion - 1 pc.;
• carrots - 1 pc.;
• ghee butter - 0.5 tbsp. l.;
• turmeric - 2 tsp;
• curry - 2 tsp;
• salt, pepper to taste;
• any greens.

Cooking:

1. Soak lentils in room temperature water for 2-3 hours.
2. Prepare the bone broth ahead of time.
3. Rinse the lentils, drain the water and send to boil in the broth until it boils.
4. Finely chop the onion, grate the carrots.
5. Melt the ghee in a frying pan and sauté the onions and carrots in it until translucent.
6. Send the cooked onions and carrots to the pan with the lentils.
7. Add curry, turmeric, salt and pepper to soup.
8. Cook everything together for another 5-7 minutes.
9. Blend the soup with an immersion blender until smooth.
10. When serving, add finely chopped greens.