Lentils - composition, benefits and harm. How are red lentils different from green lentils?

Sometimes it seems that many people neglect lentils, preferring other legumes such as peas, beans, and beans. And this seems strange, since lentils are not only an affordable and tasty product, but also very healthy. For example, the Czechs never forget about this, for whom this culture symbolizes wealth and prosperity (these beans resemble small coins). And for the New Year in this country it is customary to prepare lentil soup - tasty, healthy and very appetizing.

What are lentils

Lentils are an annual legume native to Central Asia, where, according to historians, people consumed these fruits in prehistoric times. During archaeological excavations in the Middle East, lentil seeds were found that are over 8,000 years old. For thousands of years, barley, wheat and lentils were the three main crops grown by different peoples.

Content:

• What are lentils
• Varieties
• The nutritional value
• Benefits for the human body
• Who benefits from lentils?
• Possible side effects
• Use in cooking
• How to cook lentils
• Culinary ideas
• Lentils for beauty

Today, lentils are an indispensable product of Indian cuisine. This crop is consumed in many Catholic countries during Lent. In the modern era, the world's main exporters of these amazing beans are India, Turkey, Canada, China, and Syria [1].

Varieties

Lentil fruits are small beans whose size and shape vary depending on the variety. It is eaten all over the world as a rich source of phosphorus, calcium, iron, and B vitamins. There are many types of this crop, but brown, green, red and lentils are considered the most delicious [2].

Green and brown beans are suitable for warm salads and casseroles; As a rule, they retain their shape well after cooking.

Red lentils are ideal for making purees, as an addition to soups and casseroles (as a thickening ingredient), and are often used in Indian cuisine.

Yellow beans have a red-like appearance and are used to add color to winter dishes.

How to cook lentils

You can find many lentil dishes in different national cuisines. Most of the options are simple - they represent one or another version of cooking lentils and the final result in the form of porridge or puree.

Usually we soak only “hard varieties” - green and brown lentils; other types cook well on their own. The product goes well with almost all known vegetables and can serve as a kind of substitute for meat in complex vegetarian dishes. Lentils are often added to soups and salads. You can use it to make cutlets (which are more like flatbreads) and porridge of varying degrees of thickness.

Proponents of separate nutrition do not believe that lentils can be consumed together with meat, since the two types of protein together only burden the body and are not fully absorbed. The rest of humanity sees no obstacles to the joint consumption of lentils with other protein crops. In particular, there are many recipes for soups with smoked meats and this culture.

The nutritional value

Lentils are a food with a low glycemic index and low fat content [3].

Among the valuable components of this culture is fiber, which is presented in the product in soluble and insoluble forms. Regarding the vitamins and minerals contained in this plant, one cannot fail to note the extremely high reserves of molybdenum. In addition, lentils contain almost the daily requirement of folic acid, and can also replenish 50% of the daily requirement for phosphorus, copper and manganese. This product is also rich in B vitamins, magnesium, zinc and potassium.

The table shows the nutrient content per 100 g of product [4].

Beneficial properties of lentils

By the way, lentils are older than wheat, and were more widespread than buckwheat and millet in ancient times and the Middle Ages. The Greeks spoke of it as “bread and meat” for the poor. In Slavic countries, flour was made from it and bread was baked. Centuries passed, and other grains replaced lentils. Today many consider it an exotic food.

Meanwhile, it has many advantages:

• rich protein composition - lentil dishes should definitely appear on the table of everyone who wants to lose weight and does not want to spend too much money on food. Lentil protein is better absorbed than pea and bean protein, but its amino acid composition is not complete, so if you generally eat little or no meat, lentil dishes should be supplemented with brown rice;
• From one lentil you can create a weekly menu, and all dishes will have different tastes. Classic brown and green lentils have a nutty flavor. Vegetarian curries are prepared from it. But black lentils themselves have a bright, spicy taste, so they are cooked without spices. Red - soft, creamy consistency and easily boiled. Yellow – with a slight nutty flavor, and is a bit reminiscent of chickpeas;
• lentils contribute to regular cleansing of the intestines, improvement of the intestinal flora, and, unlike other legumes, are easier to digest and cause fewer problems with gas formation than the same peas and beans;
• the product contains a lot of iron. Along with apples and buckwheat, this is a very important element of the diet of any physically active person. In addition, lentils are rich in vitamin B1; its consumption has a positive effect on the state of the human nervous system and promotes sound sleep in case of insomnia;
• It is often advised to eat lentil dishes for digestive disorders, but in each specific case you should consult a doctor, because not all gastrointestinal diseases require the consumption of foods rich in both proteins and carbohydrates;
• 100g of cereal contains about 26 g of protein, which is about the same as in a pack of thick cottage cheese, so the product is recommended for sports and simply active people;
• Lentil sprouts are rich in vitamin C and are recommended for use by anyone recovering from an illness or seeking to support their immune system. In addition, sprouts are quite easy to obtain at home, and they can replace store-bought greens during the long winter;
• lentils have a low glycemic index, but contain about 46 g of carbohydrates per 100 g. This allows them to become a valuable source of carbohydrate energy for diabetics;
• low GI is a big plus for those losing weight too. Unlike porridges made from white rice and processed oats, even quick-cooked lentils contain “slow carbohydrates.” In fact, you can cook red or yellow lentils in 10-20 minutes, depending on the capacity and power of the gas burner, and the portion will last for an average of 3-4 hours. It is recommended to eat lentils for breakfast and lunch, especially if you have problems with constant high-calorie snacks not according to your diet;
• Regular consumption of legumes, including lentils, improves the condition of the skin, hair and nails, thanks to the special vitamin, mineral and amino acid composition of the product.

Benefits for the human body

Lentils are an extremely nutritious member of the Legume family, which has many beneficial properties for the human body.

Digestion

Like other legumes, lentils are one of the main products in terms of fiber content, both soluble and insoluble. Both types of dietary fiber have a positive effect on the digestive system. Insoluble fiber absorbs liquid, swells and, once in the intestines, promotes the rapid elimination of processed waste products. Soluble fiber in the body turns into a jelly-like substance, thanks to which the feeling of fullness is maintained for a long time [5].

Sugar and cholesterol concentration

Lentils are able to stabilize two important indicators in the blood - glucose and cholesterol. For individuals with insulin resistance, diabetes or hypoglycemia, this culture is useful as a substance that stabilizes the balance of glucose and insulin. Researchers compared the condition of two groups of people with type 2 diabetes. They took 24 and 50 g of fiber daily. It turned out that those who took more dietary fiber had lower blood glucose levels [6]. In addition, with regular consumption of fiber, the concentration of low-density lipoproteins (better known as “bad” cholesterol) decreased by almost 12.5%.

Metabolism and Cell Health

B vitamins, which are found in abundance in lentils, are involved in the metabolism of amino acids and carbohydrates. Manganese, one of the powerful antioxidants, also contributes to this process. And magnesium, by activating certain enzymes, improves tissue regeneration. Potassium contained in legumes maintains acid-base balance, regulates growth and pressure inside cells.

The cardiovascular system

Scientists conducted an experiment to determine how diet affects the risk of developing coronary heart disease (CHD). As a result of the experiment, which involved over 16 thousand middle-aged people, the following was established: people whose diets are dominated by grains, legumes and vegetables are almost 80% less likely to develop coronary heart disease.

In another study, it became known that people whose diet is rich in fiber, present in large quantities in lentils, are less susceptible to cardiovascular diseases [7]. Last but not least, this is possible thanks to the high concentration of folic acid (B9) and magnesium. Vitamin B9 helps reduce levels of homocysteine, an amino acid that researchers name among the main risk factors for developing heart disease. Magnesium in adequate doses improves the quality of blood flow and also affects the availability of necessary oxygen and nutrients in the blood. A deficiency of this element can cause a heart attack.

Health benefits of lentils

Lentils are a valuable food product that helps 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. A person becomes more energetic and stops getting tired easily. His body weight is stabilizing.

Heart protection and cholesterol reduction

The likelihood of developing diseases of the cardiovascular system decreases with regular consumption of lentils. This is explained by several of its properties.

First, lentils are a source of folic acid. 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 allows you 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 contributes to an increase in blood pressure [2]. Experiments on rats 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 eating one cup (60 g) of lentils every day increased levels of "good » HDL cholesterol and significantly reduces levels of “bad” LDL cholesterol and triglycerides [4].

For diabetes

People suffering from diabetes should eat foods rich in dietary fiber. Lentils contain carbohydrates that do not lead to a sharp increase in blood sugar levels. They are well absorbed by the body, but do not pose a danger to it. Additionally, the polyphenols in lentils can also lower blood sugar levels, and it's not because of the low carb count. 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 in people with diabetes regenerate over time.

Finally, eating lentils can help reduce your overall food intake. They are very satiating and maintain a constant blood sugar level, which is very important in order not to feel hungry for a long time [6].

Fighting fatigue

Lack of iron in the body causes increased fatigue. This is felt especially acutely by women aged 18 to 50 years. One serving of boiled lentils can replenish the body's iron needs by a third. There is no need to talk much about the benefits of this microelement. 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 alert throughout the day.

Cancer Prevention

Some 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 on skin cancer cells [7].

Another study has proven the anti-inflammatory effect of lentils; it stimulates the production of cyclooxygenase-2 [8].

The fiber contained in lentils helps prevent the development of 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 grams of legumes per day. You should not overeat lentils, as they can lead to disturbances in the digestion of food, causing constipation, bloating or nausea.

Lentils are good for pregnant women not only because of their high folic acid content. It helps to avoid the development of anemia, does not allow blood pressure to rise or fall sharply, and also improves hematopoietic processes.

Although the expectant mother will consume lentils, her child will benefit from this product. The product helps the proper formation of the cardiovascular and nervous system in the fetus.

Prevents atherosclerosis

Lentils contain antioxidants that reduce the risk of vascular damage from atherosclerotic plaques. They neutralize free radicals, preventing them from destroying healthy cells.

Video - Live healthy! “Sweet couples: lentils and bell peppers”:

Who benefits from lentils?

Being a food rich in nutritional components, lentils are beneficial [8]:

• 
  people with diabetes;

• with high cholesterol;
• persons prone to anemia;
• pregnant women and those planning pregnancy;
• with excess weight;
• persons with digestive disorders;
• to restore the condition of the epidermis and hair.

In addition, in alternative medicine this plant is used as a medicine for dermatitis, burns, inflammation and allergic itching. This representative of legumes is able to crush and remove stones from the urinary system, prevent breast cancer, relieve fatigue and even treat stomach ulcers. Lentils are useful for vitamin deficiency. For colds, dishes made from it have a warming effect.

Damage to lentils

Strictly speaking, no harm as such was identified. There may be problems with digesting lentil dishes, especially if they are consumed not with vegetables and spices, but with meat and poultry, in the European tradition. Mixing two types of proteins - plant and animal - is a good strategy only for people with normal gastric acidity. If you deviate from the norm, problems may arise.

Lentils do not combine with most fresh fruits, again, due to possible stomach upset if consumed at the same time. It is better not to eat lentils with potatoes and other starchy foods at the same time if you have heartburn or acid reflux.

Gas formation, which occurs in some people with active consumption of this crop, can be suppressed by adding asafoetida to food.

Possible side effects

Lentils are a healthy ingredient for humans. But overindulgence in the product can cause flatulence, and frequent consumption of these beans without sufficient replenishment of the water balance causes constipation. It is undesirable for people with acute gastrointestinal diseases to get too carried away with beans. Lentils contain molybdenum in extremely high concentrations. And this substance, consumed regularly and in large doses, sometimes causes arthritis [8].

You should not feed lentils to your pets. This product can cause fermentation and increased gas formation, and in some cases can even cause their death.

Use in cooking

So it’s even difficult to immediately list which dishes you can use lentils for. It is good as an ingredient for soups and with stewed vegetables, and can serve as the basis for vegetarian cutlets. Lentil puree mixed with olive oil, garlic and lemon makes a delicious vegetable pate. Some varieties of this legume are suitable for making cabbage rolls, croquettes, pies, pancakes, dumplings and even a variety of salads.

Remember the benefits of sprouted wheat? A similar “trick” can be done with lentils. To do this, dry seeds must be soaked in cold water and wait until sprouts appear. They are also rich in vitamins and are actively used in Indian cuisine.

Lentils in bodybuilding: what are they good for?

Lentils, like other legumes, are rich in natural protein, which is very similar to animal protein. It differs only in that it is easier to digest and the lentils themselves do not contain fat. Regular consumption of lentils will allow a bodybuilder to take care of his muscles, because the culture is rich in all vital microelements.

IMPORTANT: In addition, lentils are filling and can provide the body with the necessary supply of calories for a long period of time. That is why eating lentils is useful before and after heavy physical activity.

How to cook lentils

According to the rules, lentils should be boiled in a large amount of water (in a ratio of 1:2). During the cooking process, it is important to avoid sour seasonings (they make the product hard and tasteless). Cooking time depends on the type of lentil. Green and brown beans take the longest to cook, ranging from 20 to 45 minutes. Red and yellow varieties of lentils will reach the required consistency in 10-15 minutes [9].

It is advisable to salt the product at the end of cooking, otherwise the beans will remain hard. Tomatoes or other acidic foods can extend cooking time.

If you want the grains to retain their shape after cooking, then you should give preference to brown varieties that do not peel. If you like the sweet aftertaste of cooked lentils, then pay attention to red and yellow beans. By the way, they are the easiest to bring to the consistency of puree.

Culinary ideas

Vegetarian dinner

Fry the curry, chopped garlic, onion and ginger in a saucepan (about 2-3 minutes). Add raw lentils, turmeric, a little sugar and mix everything. Then add pumpkin, zucchini, diced bell peppers and broth with a little coconut milk. 15 minutes before the end of cooking, add chopped tomato. Simmer until the ingredients are soft. Sprinkle the finished dish with coriander. Recommended to be served with rice.

Lentil meatballs

Fry the onion in olive oil and add to the boiled lentils. Stir, season with salt and pepper. Form meatballs from the resulting mass, which should be fried in well-heated oil. In a separate pan, simmer the onion, chopped garlic and chili pepper. Add diced zucchini or zucchini, then chopped and peeled tomatoes. Simmer until the vegetables become soft. Serve the meatballs with the sauce, sprinkled with coriander if desired.

Fake pate

Fry chopped onion in oil, add garlic, sliced ​​carrots and a little ginger. Simmer everything together for 10 minutes. Then add lentils and millet to the mixture (1 cup lentils and 1/3 cup millet), fry over high heat for 2 minutes. Pour in the vegetable broth (about 650 ml), add a little salt and simmer for about 15 minutes (until the excess liquid has evaporated and all the ingredients are soft). Add ginger, hot pepper, a little almonds, 2 raw eggs to the cooled mass and mix everything. Place in a mold and bake in the oven at 180 degrees for about an hour.