Lentils, a super powerful food
#Vegan In Venezuela, my country, lentil is one of the most consumed foods due to its low cost and excellent nutritional value; it has always been the companion at every lunch in a Venezuelan home. And it is that not only we consume it in large quantities, lentil is considered a super nutritious food worldwide. Below I share with you the great benefits of consuming it.
Lentil, like other legumes, provides good doses of protein and fiber, as well as a wide variety of minerals, some in much higher amounts than other foods. This nutritional composition makes lentil a food with numerous health properties and a low caloric intake, so it is lighter than usual.
PROTEIN IN QUANTITY
Lentils contain 23.5% protein, more than beans or chickpeas, and also more than meat, fish and other animal products, although these are not dehydrated and are ingested in larger portions.
But lentil proteins are poor in methionine and cystine, which limits their use by the body, so it is advisable to consume other foods containing these amino acids throughout the day, such as rice, wheat or millet.
Nepal's national dish, dal bhat, combines rice (bhat) at discretion with a peeled lentil soup (dal). Seeds such as sesame or a mince of nuts also increase the proportion of methionine.
Lentil proteins have the advantage over those of animal foods that are not accompanied by cholesterol or saturated fats, they are easy to digest and are surrounded by other interesting nutrients.
This important protein intake makes lentils a staple in any diet, with a very advantageous economic and ecological cost over meat.
SUSTAINED ENERGY
If the protein intake is high, the carbohydrate intake practically doubles it, exceeding half of its dry weight. This means that one of the properties of lentils is a great supply of energy both for physical activities and for feeding the brain in concentration and study.
It is also complex carbohydrates and slowly absorbed, so glucose passes into the blood progressively without causing blood glucose peaks.
This is particularly beneficial for people with diabetes. Its glycemic index, between 21 and 30 depending on the variety, is well below average.
DIGESTIVE FIBER
Lentils contain more than a tenth of fiber, both soluble and insoluble, which contributes to the slow absorption of glucose.
Fiber also provides a high satiating power, facilitates intestinal transit, exerts a prebiotic effect on the microbiota and reduces the risk of colon cancer.
It also helps eliminate bile salts and cholesterol. However, the contribution is lower than that of other legumes, such as beans, which makes them more digestive and less flatulent.
People most sensitive to this nuisance can take them in purée or use varieties such as coral lentils or oranges, which are marketed peeled.
MAIN SOURCE OF MINERALS
Another of its strengths is its wealth in minerals. A single serving (80 g raw) covers a high percentage of the daily needs of the most significant, such as iron, potassium, calcium, magnesium, phosphorus, zinc and selenium.
Iron: one serving provides more than a third of what is needed per day. You can improve the absorption of iron from lentils if you take them with foods rich in vitamin C, such as peppers, tomatoes, or vegetables and fruits in general.
Potassium: found in lentil in high concentration (810 mg/100 g). Regulates body fluids and prevents hypertension.
Calcium: found in moderate proportion but in balance with phosphorus and magnesium. Regulates the health of bones, nervous and muscular systems.
Phosphorus: one serving contributes 40% of the recommended daily allowance. It is essential for communication between neurons, the good pH of the skin and the formation of muscle tissues, bones and teeth.
Magnesium: with a serving of lentils you get 20% of what is required per day. Strengthens bone tissues, as well as neuronal, muscular, cardiovascular and immune systems.
Zinc: one serving covers 17% of daily needs. It is essential for defenses and facilitates the absorption of vitamin A and the synthesis of proteins such as collagen.
Selenium: is a great antioxidant, stimulates immunity and thyroid gland. One serving gets 13% of the recommended daily allowance.
FEW CALORIES AND VERY NUTRITIOUS
Lentils are almost completely lacking in fat, so contrary to what is sometimes believed, they are a light food that provides only 250 calories per dish (about 80 grams of dried lentils, the usual ration per person).
This makes them suitable for weight control menus. Cooked simply, such as vegetable stews or salad, they can be the basis of very nutritious and tasty menus.
PROTECT THE NERVOUS SYSTEM
Lentils have benefits for the nervous system due to their content of group B vitamins, especially B1, B2, B5, B6 and folic acid. With cooking, part of its contribution is lost, but if sprouts are taken it is increased.
ANTIANAEMIC
The recognized iron richness of lentils justifies its indication in case of iron deficiency. To enhance their assimilation, they should be taken with a food rich in vitamin C, such as a salad with red pepper or an orange for dessert.
CHOLESTEROL UNDER CONTROL
The soluble and insoluble fiber in lentils (10% of its weight) absorbs cholesterol, and prevents it from reaching the bloodstream.
In addition, lentils contain phytates and antioxidants with anti-cholesterolemic effect, improving cell metabolism and the use of fatty acids as an energy source for the cell.
Did you already know the benefits of lentils?
How often do you consume this wonderful food?
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