Health Benefits of Lentils: Foods as Medicine
Overview of Lentils
Lentils are a type of legume that are a staple in many cultures around the world. They come in different colors, including brown, green, black, and red. Lentils are a rich source of nutrition, containing plant-based protein, fiber, iron, folate, and antioxidants. They are also low in calories and fat, making them an excellent addition to any diet.
Types of Lentils
– Brown Lentils: these are the most commonly found lentils, and they have a mild flavor and soft texture.
– Green Lentils: these lentils have a slightly peppery, earthy flavor and hold their shape well when cooked.
– Black Lentils: these lentils are the smallest in size and have a rich, nutty flavor.
– Red Lentils: these lentils cook quickly and have a sweet, mild flavor.
Nutrition Profile of Lentils
Lentils are packed with nutrition and are an excellent source of:
– Plant-based protein
– Fiber
– Iron
– Folate
– Antioxidants
– Phytonutrients
Natural Compounds Present in Lentils
Lentils contain various natural compounds that contribute to their
health benefits, including:
– Polyphenols: these are antioxidants that help to
reduce inflammation in the body.
– Flavonoids: these are another type of antioxidant that have been shown to have anti-cancer properties.
– Phytic acid: this compound can interfere with the absorption of
minerals in the body, but it can also act as an antioxidant and has been shown to reduce inflammation.
Health Benefits of Lentils
Helping in Reducing Risk of Heart Diseases
Lentils are an excellent source of fiber, which has been shown to reduce the risk of heart disease. Fiber helps to lower cholesterol levels and reduce blood pressure, both of which are risk factors for
heart disease. Lentils also contain folate, which can help to reduce the risk of stroke.
Managing Diabetes
Lentils are a low glycemic index
food, which means that they do not cause a rapid increase in blood sugar levels. This makes them an excellent food choice for people with diabetes. The high fiber content in lentils also helps to regulate blood sugar levels.
Aiding in Weight Loss
Lentils are low in calories and
fat but high in protein and fiber, making them an excellent food choice for weight loss. Protein and fiber help to keep you full for longer, which can help to reduce overall calorie intake.
Boosting Digestive Health
The high fiber content in lentils helps to promote
digestive health by keeping the digestive system functioning properly. Fiber also helps to prevent constipation and other digestive problems.
Improving Iron Levels
Lentils are an excellent source of iron, which is essential for the production of red
blood cells. Iron deficiency can lead to anemia, which can cause fatigue and other health problems.
Supporting Muscle Growth
Lentils are an excellent source of plant-based protein, which is essential for muscle growth and repair. Protein also helps to keep you feeling full for longer, which can help to reduce overall calorie intake.
Cooking and Storage of Lentils
Tips for Proper Storage of Lentils
Lentils should be stored in an airtight container in a cool, dry place. They can be stored for up to a year.
Effect of Cooking on Nutritional Value
Cooking lentils can reduce some of the nutritional value, but it also makes them more digestible. To minimize nutrient loss, lentils should be cooked in a minimal amount of water and not overcooked.
Risks and Disadvantages of Lentils
Allergic Reactions
Some people may be allergic to lentils, and they should avoid them if they experience any symptoms of an allergic reaction, such as hives, swelling, or difficulty breathing.
Antinutrients
Lentils contain antinutrients, such as phytic acid, which can interfere with the absorption of minerals in the body. However, soaking and cooking lentils can help to reduce the levels of antinutrients.
Potential Side Effects
Eating too many lentils can cause
digestive problems, such as bloating, gas, and diarrhea. It is essential to add lentils to your diet gradually and drink plenty of
water.
Lentils and Disease Healing
Lentils for Cancer Prevention
Lentils contain
antioxidants and phytonutrients that have been shown to have anti-cancer properties. Including lentils in your diet may help to reduce the risk of certain types of cancer.
Lentils for Lowering Blood Pressure
The high fiber content in lentils can help to reduce
blood pressure, which is a risk factor for heart disease and stroke.
Lentils for Lowering Cholesterol
Lentils are an excellent source of soluble fiber, which can help to
lower cholesterol levels in the body.
Conclusion
Lentils are a nutritious and delicious
food that can provide numerous health benefits. They are an excellent source of plant-based protein, fiber, iron, folate, and antioxidants. Including lentils in your diet can help to reduce the risk of heart disease,
manage diabetes, aid in weight loss, boost digestive health, improve iron levels, and support muscle growth. Lentils are also versatile and can be used in a variety of healthy recipes, making them an excellent addition to any diet.
