The Properties of lentils For health are numerous: they are a source of fiber, help control weight, prevent diabetes and cancer, improve cardiovascular health, improve brain function and others that I will explain below.
Although lentils are one of the oldest legumes in human history, we know little of the many reasons why we should incorporate them into our diet plan.
1- They are a valuable source of dietary fiber
Most people at the end of the day get 15 grams of fiber from all the foods they regularly consume, but the reality is that in order to have better health it is necessary to consume at least 25 grams.
Lentils are a valuable source of dietary fiber. A single cup of cooked lentils contains 16 grams of fiber, which equates to more than 60% of the recommended daily allowance for an adult, according to the United States Department of Agriculture.
In addition, lentils are rich in both the soluble and insoluble types of dietary fiber. Soluble fiber forms a gelatinous substance in the digestive tract that traps bile (which contains cholesterol), while insoluble fiber not only helps prevent constipation, but has also been shown to help prevent digestive disorders such as Irritable bowel and diverticulosis.
2- They are a good source of protein
About 26% of the calories from lentils are from proteins, so this high content makes them an important food source. Cooked lentils provide 18 grams of protein per cup with less than 1 gram of saturated fat and insignificant cholesterol, so they are very beneficial in relation to beef, which contain much higher amounts of saturated fat and cholesterol.
It is important that for lentils to provide the complete protein, be combined with a grain such as rice or with whole wheat bread.
3- They are an excellent source of energy
Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all cells in the body, and is also part of the enzyme systems, key to energy production and metabolism.
Iron deficiency is a common cause of fatigue. Lentils can increase energy by replenishing iron.
Women between the ages of 18-50 are particularly susceptible to iron deficiency. Not getting enough iron in your diet can affect the efficiency with which the body uses energy, particularly for women who in their menstrual days are at risk for deficiency.
In this article You can know the foods rich in iron.
4- They can help you control your weight
Lentils are low in fat and High in fiber , So they not only help us meet our daily feeding needs, but also help us control our weight better.
Fiber in the diet helps increase satiety and reduce appetite, making us feel full for longer, with the goal of reducing total calorie consumption. With just 230 calories in a whole cup of cooked lentils, we can get a feeling of fullness that will soothe hunger without increasing our pounds.
So if you're trying to lose weight, you might consider adding lentils to your menu, and in addition to providing you with essential nutrients like protein, fiber, minerals and vitamins, will help you feel full.
5- They have been associated with the prevention and treatment of diabetes
Many studies have suggested that the Vegetable consumption is beneficial In the prevention and treatment of diabetes such as Rizkalla and Bellisle in 2002 and Venn Mann in 2004.
The researchers compared two groups of people with type 2 diabetes who were fed different amounts of fiber-rich foods.
One group ate the standard American diabetic diet, which contains 24 grams of fiber daily, while the other group ate a 50 gram diet.
Those who consumed the highest fiber diet had lower levels of plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar to enter the cells).
The high-fiber group also was able to reduce their total cholesterol by almost 7%, their triglyceride levels by 10.2% and their LMBD level (the most dangerous form of cholesterol) by 12.5%.
6 - Help prevent various types of cancer
In Turkey lentils have been considered as a chemopreventive food because epidemiological studies have revealed their association to the decreased risk of different types of cancer.
According to research published in 1981 by Correa P. entitled"Epidemiological correlations between diet and cancer frequency", lentils are components in the traditional diet in populations in which the rate of colon, breast and prostate cancer is low.
In a prospective study of 90,630 women, lentils and grains were the only two foods that showed an inverse association with breast cancer risk.
Similarly, in another study conducted by Elvira González de Mejía and Valentin I. Prisecaru at the University of Illinoi, they found that plant lectins, a separate type of vegetable protein that comes from foods like lentils, wheat, peanuts, Peas and soy Had a great influence on cancer cells.
Research has shown that these lectins cause cytotoxicity and Apoptosis , Which means they have great potential to control the growth of cancer.
Another reason given by some of these studies is that a diet that includes a lot of insoluble fiber as the case of lentils can regulate bowel movements, promote the health of the digestive system and significantly reduce the risk of colon cancer .
7- Are beneficial for the heart
In a study of food consumption patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men for 25 years in the United States, Finland, the Netherlands, Italy, the former Yugoslavia , Greece and Japan.
Typical food patterns were: increased consumption of dairy products in northern Europe, increased meat consumption in the United States, increased consumption of vegetables, legumes, fish and wine in southern Europe, and increased consumption of cereals , Soy and fish products in Japan.
When researchers analyzed these data regarding the risk of death from heart disease, they found that legumes were associated with a huge 82% reduction in disease risk.
Similarly, a study published in the Archives of Internal Medicine confirms that eating foods rich in fiber like lentils help prevent heart disease.
Nearly 10,000 American adults participated in this study and were followed for 19 years. People who ate more fiber (at least 21 grams per day) had 12% fewer coronary heart disease and 11% fewer cardiovascular diseases compared to those who consumed 5 grams a day.
Those who ate more water soluble dietary fiber did even better with a 15% reduction in coronary heart disease risk and a 10% risk reduction in cardiovascular diseases .
The contribution to the health of lentils to the heart is found not only in their fiber, but in the significant amounts of folic acid and magnesium they supply.
When these vitamins are not available, Homocysteine In the bloodstream, a bad idea as the walls of the arteries and damage it produces are considered a serious risk factor for heart disease.
When enough magnesium is around, the veins and arteries breathe with relief, which decreases endurance and improves blood, oxygen and nutrient flow throughout the body.
Studies show that magnesium deficiency is not only associated with a heart attack, but immediately after an attack, a lack of magnesium promotes free radical damage to the heart.
8- They are allied with women, especially pregnant women
Lentils are also a good source of folic acid . Folic acid is a vitamin B that helps the body to produce new cells and is a nutrient especially important for women, since their adequate intake before and during pregnancy helps prevent birth defects in brain and the spinal cord .
According to the study by Susan J Duthie, at the Rowett Research Institute in Aberdeen, UK, a lack of folic acid often results in neural tube defects.
Folate found in lentils helps in the formation of red blood cells and plays a key role in maintaining homocysteine levels.
In addition, folic acid consumption has been shown to reduce the chances of preterm delivery by 50% or more if consumed for at least one year before pregnancy.
Pregnant women need 600 micrograms a day of folic acid, and a serving of 1 cup of lentils provides about 400 micrograms.
Similarly, the Center for Disease Control recommends consuming 400 mcg of folic acid every day and specifically women of childbearing age, so incorporating enough lentils into your daily diet would be covering what your body needs.
9- Helps the good functioning of our brain
For a long time micronutrients such as vitamins and minerals were believed to have no effect on brain function, but more and more research suggests the great contribution and importance of micronutrients in their functioning.
According to a study carried out by J. M. Bourre in the Department of Neuro-drug-nutrition of the Hospital Fernand Widal in Paris, the vitamins and minerals found in lentils are useful for the optimal functioning of our brain.
10- They are economical
We can not leave this benefit out of our pocket.
Its low cost is a great advantage when deciding on lentils, especially if you are a little appalled at the price of meats or just want to save some money.
4 curious facts about lentils
- The cultivation of the lentil is as old as the early agriculture (more than 9000 years).
- Some of the popular types of lentils include black lentils, red lentils, bean , Yellow lentils, green lentils, and many more varieties. Each country has its own native group of lentils that are more or less similar and provide the same benefits.
- FAO reported that world production of lentils was close to 2.83 million metric tons for 2008, mainly from Canada (36.9%) and India (28.7%), followed by Nepal, China and Turkey.
- Interestingly, lentils have been mentioned as a remedy in ancient treatments; Dioscorides Documented them as a therapeutic plant. In addition, many ethnic groups today continue to use it to treat different diseases, such as skin infections and sunburn.
And what other benefits or properties of lentils do you know?