Lentils: health benefits and harms

History of lentils

Lentils are an annual plant in the legume family. There are many varieties.

This is one of the oldest cultivated plants; archaeologists found its grains in large numbers in the buildings of the Bronze Age. The ancient Egyptians prepared various dishes from lentils and even baked bread. In ancient Rome, lentils were very popular, including as a medicine.

The composition and calorie content of lentils

Lentil Use

Lentils contain a large number of trace elements: calcium, magnesium, potassium, phosphorus, iron, as well as omega-3, omega-6 fatty acids, which affect the health of the skin and hair, immunity.

Lentils contain a large amount of protein, which is easily absorbed by the body. In terms of its nutritional value, it is not inferior to bread, cereals and, to some extent, meat. Therefore, it is an excellent food for athletes and vegetarians, as well as during fasting.

Lentils contain less fat than peas and are useful in dietary nutrition. It also stimulates the metabolism, which allows you to quickly reduce weight. The fiber in its composition reduces the feeling of hunger and improves digestion.

This legume is very useful for pregnant women, as lentils contain a lot of folic acid – up to 90% of the recommended daily allowance. Folic acid accelerates the development of the fetus.

Magnesium and potassium, which are rich in lentils, are necessary for the full functioning of the heart and nervous system. This makes it an indispensable product for people suffering from heart disease.

To improve the absorption of iron from this legume, serving the dish at the same time as fresh vegetables rich in vitamin C – tomatoes, herbs will help. Iron promotes blood formation and helps fight anemia.

Lentils contain isoflavones, which may reduce the risk of breast cancer.

This legume helps to lower blood sugar levels, so it is recommended to eat it for patients with diabetes.

Lentil damage

Lentils should not be eaten raw, as this can cause poisoning. The raw product contains phasin and phaseolunatite – toxic substances that are easily neutralized by soaking the beans in water or during any heat treatment.

– People suffering from gout or predisposed to this disease should limit lentils. It contains substances called purines. When they break down, uric acid is released, and its elevated levels can lead to gout. It should also be remembered that the product can cause discomfort in the stomach and fermentation processes, so it is undesirable for people to eat lentils during exacerbations of diseases of the gastrointestinal tract, as well as at night, advises Alexander Voynov, dietetics and wellness consultant at the WeGym fitness club chain.

The use of lentils in medicine

Lentils can be an important part of the diet of athletes, vegetarians and fasting people, as they contain many easily digestible proteins that can almost completely replace meat proteins.

Lentils are classified as dietary foods. It can prevent the absorption of fast carbohydrates, thereby blocking the intake of excess calories. A large amount of fiber allows you to maintain a feeling of satiety for a longer time and block hunger attacks. Various trace elements contribute to the acceleration of metabolism, which helps to more effectively reduce excess weight. Lentils in dietary nutrition are recommended to be alternated with other dishes: cereals, meat, dairy, vegetables and fruits, so that the food is varied.

The use of lentils in cooking

Lentil dishes are very popular, they are prepared in a slow cooker, in the oven and on the stove, they do not require much culinary experience.

Lentil soup

This diet dish is suitable for both lunch and a light dinner.

Peel the onion, chop, fry in olive oil until golden. Add tomato paste, stir. Put lentils and rice in boiling water (to cover for a couple of fingers, maybe more) and cook over low heat for 15 – 20 minutes. Add spices, onion with tomato paste, bring to a boil. Sprinkle with herbs before serving.

Lentil Meatballs

Unusual lentil meatballs can replace the main course, as well as serve as a side dish or instead of meat patties. You can add Indian curry spice, Georgian suneli hops, or simple pepper and salt – everything will do.

Rinse the lentils and cover with water, boil until soft. Blend with a blender until pureed or pureed. Grate garlic, add breadcrumbs, spice nuts and an egg, mix with mashed potatoes. Form meatballs with wet hands. Lightly fry in vegetable oil or bake at 180 degrees for 15 minutes. Serve with sour cream.

How to choose and store lentils

Lentils are sold in dry and canned form, as well as in the form of flour.

There are many varieties of lentils, the most common are brown, red, beluga and puy varieties. Brown lentils are the most popular, red lentils cook faster than others. The Beluga variety has very small black seeds resembling caviar. The most fragrant lentils – pui, cook longer than others, but keep their shape and do not fall apart, suitable for beautiful salads. Vegetarian bread and pies are baked from lentil flour.

When choosing a tin can of canned food, you should pay attention to the expiration date, composition and appearance of the can. It must not be damaged. The total number of grains compared to the liquid should be more than half.

Dry lentils in packages are stored for about two years. When buying it, you need to evaluate the integrity of the grains and the absence of parasites inside the package.

Canned and packaged lentils are stored in a dark, dry place at cool or room temperature.