10 Health Benefits of Lentils

Lentils, coming from the legume family are edible seeds or pulses that can be cooked in a variety of ways. The most popular kinds are black, brown, red, yellow, yellow split peas, black-eyed peas, mung beans, soya beans and French green lentils. They are a rich source of protein, carbohydrates, dietary fiber, essential amino acids and contain a variety of minerals including iron, copper, potassium, manganese, phosphorous, molybdenum, vitamin B1 and folate. Legumes are also ideal for supporting heart health, managing diabetes, preventing cancer, improving digestion, aiding in weight loss as well as boosting the nervous system. Below are some other health benefits of lentils.

 

1. They regulate blood sugar and manage diabetes
Lentils help to regulate sugar levels in the bloodstream preventing diabetes. In fact, it is suggested that individuals who suffer from type 2 diabetes should follow a diet rich in lentils. As lentils are high in soluble fiber they can help lower insulin and plasma glucose thereby stabilizing blood sugar. Studies have also shown that fiber contents help slow down the rate at which the blood absorbs food, thereby keeping sugar level constant.

2. They help lower cholesterol
Studies show that people who consume 3/4 cups of lentils or any other legume had 5% less generation of LDL (bad) cholesterol. 

3. They prevent cancer
Lentils have also been found to counteract cancer. Research shows that foods rich in protein - such as lentils can have a positive effect on cancer cells. Protein has also been shown to create cytotoxin and apoptosis, meaning that they can manage the growth of cancer as well. 

4. They improve digestion
As with other types of legumes, lentils can also boost the digestive process. Lentils are rich in dietary fiber, a non-digestible component that is beneficial in maintaining digestion. Additionally, fiber can promote bowel movement, preventing constipation and other problems associated with digestion. They also remove toxins from the body and ferment healthy bacteria, essential for the digestive tract. 

5. They promote weight loss
It is estimated that a cup of lentils contains just 230 calories and occupies up to 63% of your requirement of daily fiber and protein - two components that keep you full for longer. 

6. They boost the metabolism
The metabolism relies on rich sources of vitamins, including vitamin B3, which is essential for improving digestion and boosting the nervous system. The vitamin also stimulates the metabolic process, whereby it removes more toxins and harmful substances out of the body, bringing more nutrients to all parts of the body. Vitamin B3, also found in lentils, has been shown to control cholesterol levels and decrease the risks of diseases like diabetes, osteoarthritis, Alzheimer's disease and cataracts. 

7. They support brain health
Few foods contain as much folate as lentils do. Just one cup of lentils occupies up to 90% of your daily requirement of folate which plays an important role in the production of neurotransmitters, boosting the nervous system. Folate can also help prevent the risks of birth defects in pregnant women as well as blood disorders, making it a key nutrient for human health. 

8. They improve electrolytic activity
Electrolytic activity plays an important role in the proper function of your body. Lentils contain a mineral known as potassium which is considered to be an excellent substitute for electrolytic activity. Besides acting as an electrolyte, potassium is also beneficial for the functioning of some organs, including the brain, the heart and the kidneys. 

9. They boost energy
If you're feeling a little low on energy, lentils are an excellent source. They are rich in minerals including iron and copper, both of which are essential in boosting energy production. While iron makes copper facilitate red blood cells and protect against anemia, copper plays a role in transferring energy from carbohydrates into the cells. 

10. They improve heart health
Lentils have been found to lower the risks of coronary heart disease. The benefits of lentils are predominantly found in their source of fiber. Studies show that people who eat about 20g per day, experienced 11% fewer risks of cardiovascular disease and 12% fewer risks in comparison to those who eat less fiber. Lentils also contain magnesium, which contributes to cardiovascular health. Magnesium also helps prevent the occurrence of a heart attack and supports the heart after a heart attack has taken place. 

 

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Fibre rich foods, a must in our diet

Fibre is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?
Consider this modern diets have left millions worldwide with deficiency of fibre. And, this is really alarming because high - fibre foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.
Fibre comes in two varieties- soluble and insoluble. Soluble fibre turns to gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fibre remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fibre is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fibre each day in your diet. 

1.Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fibre. They can be had in soup, stew and dal form. 

 

2. Lentils like quinoa: Fibre content -  15.6 gm per cup. They are also good source of protein, iron, folate, manganese and phosphorous. 

 

3.Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the top most high antioxidant food. 

 

4.Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibre. 

 

5.Broccoli: Fibre - 5.1 gm per cup. A power packed cruciferous vegetable, full of anti-oxidants. 

 

6.Brussels sprouts: Fibre - 4.1 gm per cup. Contains  balance of soluble and insoluble fibre apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese. 

 

7.Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk, fruits and nuts. 

 

8.Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fibre. They reduce cholesterol and help ease symptoms of menopause. 

 

9.Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease. 

 

10.Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which helps keep the cells in brain and nerves healthy.

 

11.Dark green leafy vegetables, beans, fruits all contain plenty of fibre. It is always good to eat a whole fruit than drink fruit juice, as it not only helps to get fibre, but also gives a feeling of satiety, when we eat a fruit.

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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Importance Of Legumes In Our Diet

There are many foods that help us maintain good health and nutrition, however, we aren’t always aware of all of these foods and there are even some which we ignore too easily. That is why the nutritionists are trying to promote the status of legumes in our diet so that we all know the differences between each type and their different contributions to our health.

 

Legumes are considered to be some of the most protein-rich foods, and their consumption helps prevent obesity, diabetes, heart disease and cancer. If you still don’t know the benefits of the various legumes and when to eat them, the following article will help you learn everything you need to know.

What are legumes?

Legumes have been grown since 8000 BC, and the part we’ve been eating since then is the pod, which is found in the plant's superior ovary, and is actually considered the plant’s "fruit". The pod is rich in protein and fiber, low in fat and are absorbed slowly in the digestive system, something which helps maintain balanced blood sugar levels. Legumes also contain high levels of vitamin B, folic acid and minerals such as iron, zinc, and magnesium, are cholesterol-free and can be stored for months without losing their health benefits, making them one of the most recommended natural foods to add to our diets.

Types of legumes and how to add them to dishes

There are many different types of legumes with different characteristics, but many still think there is no difference between the different types of lentils, beans or peas. It is very important to change this perception and emphasize that although the health benefits they provide to our bodies are often similar, the way these beans are prepared and integrated into our food can change. Therefore, it is recommended that you familiarize yourself with the various types of legumes and how to incorporate them into your meals!

1. Chickpeas

Chickpeas are recommended for use in salads or, of course, as a basis for making falafel and hummus spread. Contrary to what many believe, hummus isn’t fattening, and one cup of chickpeas (164 grams) contains only 45 grams of carbohydrates, along with 282 micrograms of folic acid, which is 71 percent of the recommended daily intake and 12.5 grams of fiber, which makes up 50 people of the recommended daily intake. If you’re looking for a new way to prepare chickpeas that the whole family will love, try mashing them with some goat cheese, lemon juice, and cumin. Serve as a dip or spread. 

2. Green lentils

Green lentils are smaller than the brown lentils, but it takes longer to cook them and they have a slightly stronger taste that is reminiscent of the taste of peppers. Their blue-green color indicates that they are rich in antioxidants, just like blueberries. This lentil is strong and maintains its structure and hard texture even after being cooked, therefore, it is recommended for salads or as a substitute for ground meat in vegetarian and vegan dishes.

3. Black lentils

Black lentils have a strong earthy flavor that is hard to ignore. They look great in every dish you add them to and are recommended to be used in whole grain dishes, such as mujadara, to improve the absorption of proteins in your body. One cup of cooked black lentils contains 18 grams of protein, 15 grams of fiber and only 140 calories.

4. Beans

Beans of all kinds are legumes which are especially recommended for consumption, as they help maintain the heart, fight fat that accumulates around the stomach and are very satisfying. Many people refrain from eating beans because of the fear that they will cause them to suffer from excessive gas, but if they are consumed regularly, the body gets used to it and this phenomenon stops after a very short period of time.

5. Split peas

Split peas come in green and yellow, with the green variety being more sugary and containing less starch than the yellow variety. It breaks down easily and quickly during cooking, so it is recommended to incorporate into soups. You can also enjoy its creamy texture in other dishes such as a hummus spread or vegetarian burger. To emphasize its taste in the dish, add sour ingredients such as lemon juice or pickled radish. One glass of split peas contains 16 grams of protein, 16 grams of fiber and 140 calories.

6. Brown lentils

Brown lentils are the most common in the lentil family, and like most members of their group, they tend to retain their shape during cooking. They are a great substitute for ground beef, especially if you use them to enrich a pasta sauce. If you wish to incorporate them in a soup, you can mash and enjoy their wonderful taste and texture. One cup of brown lentils contains 18 grams of protein, 15 grams of fiber and 140 calories.

7. Red lentils

Unlike other lentils, red lentils easily break down during cooking and are therefore recommended for use in soups and stews. They are soft and slender and therefore take less time to cook. After cooking you may notice that they change color, however, their health benefits do not. In one cup of red lentils, you’ll find 18 grams of protein, 15 grams of fiber and 140 calories.

8. Peanuts

You may be surprised to discover that peanuts, which are known to most of us as nuts, are legumes! Eating peanuts is a great way to increase the level of folic acid in our bodies. With about 50 grams of peanuts, we can provide ourselves with more than 25 percent of the daily recommended amount of this important vitamin. A study published in 2015 found that natural peanut consumption helps prolong longevity because of its many health benefits, and if you are looking for a great way to enjoy this healthy legume, you can add roasted peanuts to a sautéed vegetable dish which will help your body absorb much more nutritious substances than those in store-bought peanut butter.

General tips for cooking legumes

• Legumes absorb strong flavors easily, so in addition to the previous and more individualized recommendations, you should combine them with garlic, onion, herbs and other spices according to your taste preference.
• If you choose to add sourness to your legumes with ingredients such as vinegar, tomatoes or lemon juice, add these ingredients towards the end of the cooking process when the beans are already very tender. If you add these ingredients too soon they will slow down the cooking process and leave the legumes hard, making it difficult for the body to digest them.
• You can soak to soften the beans and freeze them for future use, just make sure to thoroughly drain them from the water they were soaking in.
• The amount of water you use to soften and cook the legumes and their cook time don’t have to be exact - split peas and lentils do not require much soaking and they cook relatively quickly, but dry beans need to be cooked for several hours, even for a whole night. Either way, it is recommended to soak the beans in water before cooking, as this helps to shorten the cooking time, softens them, and helps the body to digest them more efficiently, breaks up the gas molecules in them and helps maintain their nutritional value.
• One last tip is to soak the beans in water with a little bit of baking soda, which helps to speed up the process and makes them softer. It is important to note that using too much baking soda can cause the legumes to get an unpleasant aftertaste and therefore it is recommended to use the tip with caution.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
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