The benefits and harms of lentils, recipes
Lentils are a common legume that grows in pods. She can have different colors: brown, black, green, red. Lentils cook much faster than dried beans.
The cost of lentils is not high, but they contain a lot of protein. Therefore, it is classified as valuable food and is actively consumed all over the world.
Content:
- Composition and calorie content
- Health Benefits of Lentils
- Which lentils are healthier?
- Application in face masks
- Contraindications and harm of lentils
- 3 best lentil recipes
Composition and calorie content
Lentils are useful for the body, as they contain up to 25% protein (in dry form, after boiling, due to water intake, protein is 8-9% per 100 grams). It is completely absorbed by the gastrointestinal tract. Lentils are a source of tryptophan. This amino acid stimulates the body's production of the hormone of happiness - serotonin. In addition, lentils contain a lot of folic acid, iron and fiber.
- Fats: 1.1 g
- Proteins: 24.6 g
- Carbohydrates: 60 g
- Water: 10.4 g
- Ash: 2.7 g
- Cellulose: 30.5 g
Vitamins (per 100 g): |
amount |
% RDA |
|
Vitamin B9 (folic acid) |
479 μg | 119.8% |
| Vitamin B1 (thiamin) | 0.5-0.87 mg | 40.3% |
| Vitamin B5 (pantothenic acid) | 1.36-2.14 mg | 35% |
| Vitamin B6 (pyridoxine) | 0.54-0.65 mg | 29.7% |
| Vitamin B4 (choline) | 96.7 mg | 19.3% |
| Vitamin B3 (PP, nicotinic acid) | 2.61 mg | 13.1% |
| Vitamin B2 (riboflavin) | 0.2-0.21 mg | 10.3% |
Minerals (in 100 g): |
amount |
% RDA |
| Boron | 610 μg | 871.4% |
| Silicon | 80-95 mg | 291.7% |
| Cobalt | 11.6 mcg | 116% |
| Molybdenum | 77.5 mcg | 110.7% |
| Nickel | 161 μg | 107.3% |
| Lithium | 74.8 mcg | 74.8% |
| Vanadium | 25.2 mcg | 63% |
| Manganese | 1190-1300 mcg | 62.3% |
| Copper | 520-660 mcg | 59% |
| Chromium | 0.9-45.2 mcg | 46.1% |
| Phosphorus | 285-43 mg | 44.4% |
| Iron | 3.8-7.94 mg | 39.1% |
| Titanium | 300 mcg | 35.3% |
|
Zinc |
3060-4780 mcg | 32.7% |
| Potassium | 670-955 mg | 32.5% |
| Rubidium | 27 mcg | 27% |
| Zirconium | 13 μg | 26% |
| Magnesium | 77-122 mg | 24.9% |
| Sulfur | 163 mg | 16.3% |
| Arsenic | 1.74 mcg | 14.5% |
| Selenium | 8.3 μg | 12.8% |
Other important connections:
- Phytosterols - 59 mg (107.3% of the RDI)
- Purines 84 mg (66.7% of the RDI)
- Oxalic acid - 8 mg (2% of the RDI)
Lentils can be called the leader in the content of folic acid (second only to chickpeas). Just 80 g (dry lentils) is enough to cover the body's daily need for vitamin B9.
Complete chemical composition ➤
Heat treatment does not lead to significant destruction of vitamins and minerals. Therefore, the product retains beneficial properties for the human body.
Health Benefits of Lentils
Lentils are a valuable food product that helps to cope with the problem of excess weight, diabetes, heart and vascular diseases. Its regular use has a beneficial effect on the condition of the skin and hair. The person becomes more energetic, stops getting tired quickly. His body weight stabilizes.
Heart protection and cholesterol reduction
The likelihood of developing diseases of the cardiovascular system decreases with regular consumption of lentils. This is due to several of its properties at once.
First, lentils are a source of folate. Its deficiency in the body increases the likelihood of damage to the heart and blood vessels, so the level of homocysteine begins to increase. Regular consumption of lentils helps to control its blood content.
Secondly, proteins from lentils have the ability to block angiotensin I [1]. This substance is transformed into the ACE enzyme, which leads to pathological vasoconstriction and increases blood pressure [2]. Experiments on rats have confirmed the fact that lentils can significantly reduce blood pressure in hypertension [3].
One 8-week study of 48 obese people with type 2 diabetes, https://www.ncbi.nlm.nih.gov/pubmed/26634200, found that consuming one cup (60 g) of lentils each day increased the level of “good »HDL cholesterol and significantly reduces the levels of" bad "LDL cholesterol and triglycerides [4].
With diabetes mellitus
People with diabetes should eat fiber-rich foods. Lentils contain carbohydrates that do not spike blood sugar. They are well absorbed by the body, but do not pose a danger to it. Plus, the polyphenols in lentils can also lower blood sugar, and it's not about low carbohydrates. Therefore, diabetics can eat lentil bread and other baked goods [5].
Due to the fact that lentils have a low glycemic index, sugars are not absorbed quickly. In addition, the product promotes the rapid restoration of damaged tissues, which regenerate over time in people with diabetes.
Finally, eating lentils can help reduce your overall food intake. They are very filling and maintain a constant blood sugar level, which is very important in order not to feel hunger for a long time [6].
Fight fatigue
Lack of iron in the body causes increased fatigue. This is especially felt by women between the ages of 18 and 50. One serving of boiled lentils allows you to replenish the body's iron needs by a third. There is no need to say much about the benefits of this trace element. Everyone knows that iron is directly involved in the process of oxygen delivery to all organs. If a person does not experience hypoxia, then he remains vigorous throughout the day.
Cancer prevention
Several of the polyphenols in lentils, such as procyanidin and flavanols, are known to have strong antioxidant, anti-inflammatory, and neuroprotective effects. The same report states that when tested in the laboratory, the polyphenols in lentils were able to stop the growth of cancer cells, especially those on skin cancer cells [7].
Another study proved the anti-inflammatory effect of lentils, it stimulates the production of cyclooxygenase-2 [8].
The fiber in lentils helps prevent colorectal cancer.
During pregnancy
One serving of lentils (200 grams) contains almost the daily requirement of folic acid. It is extremely necessary for women carrying a child, since the health of the unborn baby depends on it.
Pregnant women can consume about 50 g of legumes per day. You should not overeat lentils, as they can lead to disturbances in the digestion of food, provoke constipation, bloating or nausea.
Lentils are good for pregnant women not only because of their high folate content. It helps to avoid the development of anemia, does not allow blood pressure to rise or fall sharply, and also improves blood formation processes.
Although the expectant mother will consume lentils, her child will benefit from this product. The product helps the correct formation of the cardiovascular and nervous system in the fetus.
Prevents atherosclerosis
Lentils contain antioxidants that reduce the risk of atherosclerotic plaque damage to blood vessels. They neutralize free radicals, preventing them from destroying healthy cells.
Video - Life is great! "Sweet couples: lentils and bell peppers":
Which lentils are healthier?
There are 5 types of lentils:
- Red. It cooks quickly, and after heat treatment does not stick together, remaining crumbly. It is used for making purees and soups. Red lentils have a rich aroma and aroma. It should be included in the menu for people with anemia.
- Green. Such lentils do not have time to ripen, since they begin to collect them earlier. It does not boil over, retaining its shape after heat treatment. It should be eaten by people with pyelonephritis, hepatitis, rheumatism, cholecystitis and hypertension. It is allowed to use green lentils for patients with gastric ulcer and 12 duodenal ulcer.
- Brown. This is the most common type of lentil. It has a nutty flavor and aroma, which is why it is often used in baked goods and desserts. They make soups with it, add it to salads. Useful brown lentils for people with tuberculosis, with fragile bones, with muscle pain and respiratory diseases.
- Black. Outwardly, it resembles loose caviar. The grains do not boil, they keep their shape well. It is used for making soups and is also served as a side dish for meat and fish dishes. Such lentils are useful for people with diseases of the digestive system.
- French. This type of lentil is also called "puy" by analogy with the city in which it is grown. During cooking, legumes keep their shape perfectly, have a pleasant taste and aroma. These lentils are green in color, but the grains themselves are quite small.
Lentils are one of the few foods that have the ability not to accumulate harmful substances in themselves. Therefore, it can be considered environmentally friendly food, regardless of where it grew.
Application in face masks
Lentils allow you to get rid of fine wrinkles, improve complexion, and make the skin elastic and healthy. This is possible due to the rich vitamin composition of the product.
Lentil Masks Recipes:
- Anti-aging mask. To prepare it, you will need a green lentil variety. The product is ground in a coffee grinder and mixed with sour cream in equal proportions. Apply the mask to the face for 20 minutes, after which it is removed with a cotton pad dipped in tea leaves.
- To get rid of oily sheen, a mask is prepared based on honey, egg white and boiled lentils. All components are mixed and applied to the skin for 15 minutes. After the specified time, you need to wash off the composition with water.
- Moisturizing mask. For its preparation, lentils are boiled, to which warm milk and olive oil are added. Apply the mask to the face for 20 minutes, then rinse with water.
Contraindications and harm of lentils
Lentils can be harmful to your health as they contain antinutrients. These substances are found in all legumes. They impair the functioning of the digestive system, as they impede the absorption of nutrients in the intestines.
-
Lectins. They are found in lentils. These proteins are not broken down by digestive enzymes and negatively affect the intestines. If consumed in excess, they can disrupt the intestinal barrier and increase intestinal permeability. To get rid of lectins. Lentils should be boiled at 100 ° C for at least 10 minutes, or you can soak them overnight and drain them in the morning.
But at the same time, lectins can have anti-cancer and antibacterial properties [9].
- Saponins. They cause the same harm to the body as lectins. To date, scientists have not come to a consensus whether the saponins contained in legumes are harmful to humans.
-
FODMAPs are mono-, di- and oligosaccharides. Their body assimilates with difficulty, so the use of lentils and other legumes leads to increased gas formation. Each person has their own threshold for sensitivity to saccharides. Therefore, not all patients with gastrointestinal disorders can eat lentils.
To reduce the level of substances that lead to excess gas formation, lentils need to be soaked. However, you cannot completely rid legumes of these compounds.
Contraindications and harm of lentils - Phytic acid. This substance interferes with the normal absorption of iron, calcium and zinc from food. Phytic acid is especially dangerous for vegetarians. To reduce their content in legumes, they must be soaked or germinated before cooking.
- Purines. If too many of them enter the body with food, then a person may have problems with the functioning of the kidneys, and also a failure in metabolic processes will occur.
In general, prolonged consumption of lentils in food can lead to disruption of the urinary system and even provoke urolithiasis.
If a person has a tendency to deposit salts in the joints and to hemorrhoids, then lentils should be used with caution. People suffering from stomach ulcers, pancreatitis and colitis do not include it on the menu.
Hyperkalemia threatens people who consume lentils too often and in large quantities. The disease manifests itself with symptoms such as: fatigue, interruptions in the work of the heart, numbness of the limbs, vomiting.
3 best lentil recipes
Before you start preparing a dish based on lentils, you need to pay attention to which kind of lentil is used in the recipe. If you ignore this point, you can spoil the final product.
Red lentil and carrot soup
Ingredients:
- Cumin - 2 tsp
- Red pepper (flakes) - a pinch.
- Olive oil - 2 tablespoons l.
- Grated carrots - 0.6 kg.
- Red lentils - 0.14 kg.
- Vegetable broth - 1 l.
- Milk - 125 ml.
Cooking method:
- The lentils are soaked for 12 hours, the remaining water is drained, the grains are washed.
- Pepper flakes are fried in a pan without adding oil. Remove half of the spices and add carrots, lentils, olive oil, broth and milk to the remaining half. After boiling, the soup is boiled for 15 minutes.
- Grind the soup with a blender.
- The dish is served with hot tortillas, garnished with the remaining half of the pepper.
[Video] Lentil Soup Recipe:
Green lentil salad with red onion
To prepare the salad, you will need De Puy lentils.
Ingredients:
- Lentils - 0.25 kg.
- Juice of half a lemon and half a lime.
- White wine - 1 tbsp l.
- Red onion - 1 pc.
- Olive oil - 2 tablespoons l.
- Garlic - 1 clove.
- Mango sauce - 2 tbsp l.
- Cilantro - 1 handful.
- Cherry tomatoes - 025 kg.
- Spinach - 85 g.
- Ground cumin - 1 tsp
Cooking method:
- Lentils are soaked and boiled until cooked.
- Mix lemon and lime juice, wine, salt, add chopped onions to them and marinate them in this sauce for 10 minutes.
- Separately mix the butter, cumin, crushed garlic and dressing.
- Onion rings are added to lentils and other ingredients.
- Serve the salad garnished with cilantro.
Stewed lentils with chicken
This dish is a great option for an after-workout lunch or an active work day.
Ingredients:
- Chicken legs - 2 pcs.
- Dried garlic, salt and pepper to taste.
- Olive oil - 0.25 cups
- Carrots - 2 pcs.
- Celery - 3 petioles.
- Dry red wine - 0.25 cups.
- Balsamic vinegar - 0.25 cups
- Brown lentils - 0.3 g
- Chicken broth - 1.5 l.
- Fresh parsley.
Cooking method:
- The lentils are soaked for 12 hours, the remaining water is drained.
- Rub the chicken legs with garlic, salt and pepper, fry them in a cauldron with olive oil on each side for 3 minutes, put them on a plate.
- Carrots, celery and onions are fried in oil.
- After 10 minutes, add red wine and vinegar to them, stew for another minute.
- Lentils, chicken broth and hams are introduced into the cauldron.
- Salt and pepper the dish, Cook for an hour.
- Before serving, decorate the dish with parsley.
[Video] Recipe for a delicious lentil dish:
The author of the article: Sokolova Nina Vladimirovna | Phytotherapist
Education: Diploma in "General Medicine" and "Therapy" received at the Pirogov University (2005 and 2006). Advanced training at the Department of Phytotherapy at the Peoples' Friendship University of Moscow (2008).
