- Main health benefits of lentils
- 1- They are a valuable source of dietary fiber
- 2- They are a good source of protein
- 3- They are an excellent source of energy
- 4- They can help you control your weight
- 5- They have been associated with the prevention and treatment of diabetes
- 6- They help prevent various types of cancer
- 7- They are beneficial for the heart
- 8- They are allies of women, especially pregnant women
- 9- Helps the proper functioning of our brain
- 10- They are cheap
The health properties of lentils are numerous: they are a source of fiber, they 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, little we know of the many reasons why we should incorporate them into our eating plan.
Some of the popular types of lentils include black lentils, red lentils, kidney beans, 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.
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 sunburns.
Main health benefits of lentils
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 eat, but the reality is that for better health you need 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 is equivalent to more than 60% of the recommended daily allowance for an adult, according to the United States Department of Agriculture.
Additionally, lentils are rich in both 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 syndrome of the irritable bowel and diverticulosis.
2- They are a good source of protein
About 26% of the calories in lentils are from protein, 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 negligible cholesterol, making them very beneficial relative to beef, which contains much higher amounts of saturated fat and cholesterol.
It is important that for lentils to provide the complete protein, they are 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 carries oxygen from the lungs to all cells in the body, and it 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 ages 18-50 are particularly susceptible to iron deficiency. Not getting enough iron in your diet can affect how efficiently your body uses energy, particularly for women who are at risk for deficiency on their menstrual days.
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 food needs, but they could also help us better control our weight.
Fiber in the diet helps increase satiety and reduce appetite, making us feel full for longer, with the aim of reducing total calorie consumption. With just 230 calories in an entire cup of cooked lentils, we can get a feeling of fullness that quenches hunger without putting on our pounds.
So if you are trying to lose weight, you can consider adding lentils to your menu, and in addition to providing essential nutrients such as protein, fiber, minerals and vitamins, they will help you feel satisfied.
5- They have been associated with the prevention and treatment of diabetes
Many studies have led to suggest that the consumption of legumes 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 high-fiber foods.
One group ate the standard American diabetic diet, which contains 24 grams of fiber per day, while the other group ate a 50-gram diet.
Those who ate the highest fiber diet had lower levels of plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar enter cells).
The high-fiber group was also able to lower their total cholesterol by nearly 7%, their triglyceride levels by 10.2%, and their level of LMBD (the most dangerous form of cholesterol) by 12.5%.
6- They help prevent various types of cancer
In Turkey, lentils have been considered a chemopreventive food, because epidemiological studies have revealed their association with a decrease in the risk of different types of cancer.
According to an investigation published in 1981 by Correa P. entitled "Epidemiological correlations between diet and the frequency of cancer", 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 carried out 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 such as lentils, wheat, and peanuts, peas and soybeans had a great influence on cancer cells.
Research showed that these lectins cause cytotoxicity and apoptosis, which means they have great potential to control cancer growth.
Another reason some of these studies reveal is that a diet that includes a lot of insoluble fiber, such as lentils, can regulate bowel movements, promote a healthy digestive system, and significantly lower the risk of colon cancer.
7- They are beneficial for the heart
In a study on food consumption patterns and the 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 dietary patterns were: higher consumption of dairy products in Northern Europe, higher consumption of meat in the United States, higher consumption of vegetables, legumes, fish and wine in Southern Europe, and higher consumption of cereals., soy and fish products in Japan.
When the researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a huge 82% reduction in risk of the disease.
Lentils contribute to heart health not just in their fiber, but in the significant amounts of folate and magnesium they supply.
When these vitamins are not available, homocysteine levels increase in the bloodstream, a bad idea since the walls of the arteries and the 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 resistance and improves the flow of blood, oxygen and nutrients throughout the body.
Studies show that not only is a magnesium deficiency associated with a heart attack, but immediately after an attack, a lack of enough magnesium promotes free radical damage to the heart.
8- They are allies of women, especially pregnant women
Lentils are also a good source of folic acid. Folic acid is a B vitamin that helps the body produce new cells and is an especially important nutrient for women, as its adequate intake before and during pregnancy helps prevent birth defects in the brain and 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.
The folate found in lentils helps in the formation of red blood cells and plays a key role in maintaining homocysteine levels.
Additionally, folic acid consumption has been shown to help reduce the chances of preterm birth 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 1-cup serving of lentils provides about 400 micrograms.
Likewise, the Center for Disease Control recommends consuming 400 mcg of folic acid every day and specifically for women of childbearing age, so by incorporating enough lentils into your daily diet you would be covering what your body needs.
9- Helps the proper functioning of our brain
For a long time it was believed that micronutrients such as vitamins and minerals had no effect on brain function, but more and more research suggests their great contribution and importance to its proper functioning.
According to a study carried out by JM Bourre at the Department of Neuro-drug-nutrition at the Fernand Widal Hospital in Paris, the vitamins and minerals found in lentils are useful for the optimal functioning of our brain.
10- They are cheap
We cannot leave out this benefit for our pocket.
Its low cost is a great advantage when deciding on lentils, especially if you are a bit horrified by the price of meats or just want to save some money.