This food is rich in fiber, vitamins, proteins and minerals.
Las Lentils are a type of legume bitten to get dry seed, They are essential elements of the Mediterranean diet and in a plant diet they are essential for the body to obtain sufficient protein.
The Mind Body Portal indicates that one of these foods is More balanced nutritional profile, as they provide slow-absorbing carbohydrates (most recommended), as well as protein, as well as fiber and little fat.
Additionally, legumes are also rich in micronutrients such as minerals and B vitamins, and antioxidant polyphenols. These are products with a significant content of resistant starch and soluble fiber, which feed the intestinal bacteria that are good for the body.
One of the most commonly consumed legumes is the lentil, which provides the body with proteins, carbohydrates, vitamins B1, B2, B3, B5, B6, B9 and a little more, as well as calcium, iron Also provides minerals including magnesium, phosphorus, potassium. and zinc.
The most outstanding quality is its great contribution of protein. According to the above source, lentils contain 23.5% protein, more than beans or chickpeas, and more than meat, fish and other animal products.
However, it is important to be clear that the proteins in this diet are poor in methionine and cysteine, which limits their utilization by the body, so it is recommended to consume other foods that contain these amino acids, such as: Rice, wheat or millet.
One of its great advantages over animal proteins is that lentils do not contain cholesterol or saturated fat and are easier to digest.
These properties make this legume a very healthy food for the body. One of their most important advantages is that they are very nutritious and provide low calories, which makes them suitable for inclusion in diets aimed at losing weight, and the best part is that they can be consumed in a variety of ways. Can be prepared from
aids digestion
Lentils have benefits for the digestive system, as they prevent constipation, thanks to their dietary fiber that supports this process. This, in turn, promotes the activity of the intestine to facilitate the elimination of waste, according to a study published in the World Journal of Gastroenterology and cited in a publication in the journal Mejor con Salud, authored by Daniela Echeverri Castro.
Another advantage of this is that it helps to regulate blood sugar, in contrast to what happens with simple carbohydrate sources, because lentils in this case are slow to absorb, from which the starch stands out. , which support the processes that convert sugars into energy sources, reducing the risk of developing diseases such as diabetes.
Lentils are rich in folic acid, iron, potassium and magnesium. Folic acid and iron are important for preventing anemia. The website El Poder del Consumidor states that potassium and magnesium are essential for nervous system and muscle function.
The Food and Agriculture Organization of the United Nations (FAO) maintains that the high iron content of legumes such as lentils, along with foods rich in vitamin C, can make them a powerful food for replenishing iron stores, especially For women of childbearing age, who are more vulnerable to iron deficiency anemia.
against cholesterol
Lastly, frequent consumption of this legume can help reduce cholesterol levels in the blood, being rich in dietary fiber. This nutrient stimulates the release of bile acids that flow throughout the gastrointestinal tract, drawing out any substances or wastes attached to it. With its flow, bile carries bad cholesterol, or LDL, out of the system, helping to eliminate it through feces.
Who should avoid them?
Although they are a healthy and nutritious food, it is important to avoid them or consume them in moderation in the following cases.
People who have a delicate or weak stomach, because of the high fiber content in it, can cause stomach problems like flatulence, pain, constipation, diarrhea and intestinal gas.
Those prone to developing gallstones or kidney problems.
Diabetics can consume them to keep their sugar level stable.
Due to its high purine content, lentils are one of the reasons they should be consumed in moderation or avoided by people who suffer from gout or have high uric acid.
Importance of pulses in diet
FAO has highlighted 10 reasons why legumes should not be missing from the daily diet.
1. In their natural state, legumes are low in fat and contain no cholesterol, which may help reduce the risk of heart disease.
2. These contain less sodium. Sodium chloride contributes to high blood pressure, a condition that can be avoided by eating a low-salt diet.
3. They are a good source of plant based protein. Total 100 grams of raw lentils contain 25 grams of protein. During cooking, legumes absorb large amounts of water: the protein content of cooked lentils is reduced by about 8%. However, the protein quality of cooked legumes can be enhanced by mixing them with grains. For example daal with rice.
4. These tiny seeds are a good source of iron. Deficiency of this mineral in the body is considered one of the most common forms of malnutrition and is one of the most common types of anemia. To improve the absorption of iron, it is recommended to combine legumes with foods that contain vitamin C.
5. They are rich in potassium, a nutrient that contributes to heart function and plays an important role in digestion and muscle function.
6. Legumes are generally considered one of the main foods rich in fiber, which is essential for improving digestive health and helping reduce the risk of heart disease.
7. They are an excellent source of folate, a B vitamin found naturally in many foods that is essential for nervous system function and important for preventing fetal abnormalities, especially during pregnancy.
8. Pulses can be stored for a long time and hence can help in diversifying the diet, especially in developing countries.
9. Legumes are foods with a low glycemic index. They help stabilize blood sugar and insulin levels, making them a suitable food for people with diabetes and ideal for weight control.
10. Finally, they are foods that do not contain gluten in its natural state. This makes them an ideal choice for people with celiac disease.
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