Lentils: benefits and harm to health, how to choose and store

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Lentils have been known since ancient times. It was popular in ancient Egypt, and in Greece it was considered the daily food of ordinary people. In Russia, beans were brought to Russia in the XII century, and they were called “sochevitsa”, from the word “juicy”.

Composition and calories

The caloric value of lentils per 100 g of product is 358 kcal.

Macronutrients:

• proteins – 23.9 g;
• fats – 2.1 g;
• carbohydrates – 63.1 g.

This type of legumes is rich in macro- and microelements, useful for the functioning of all body systems. Phosphorus, calcium, potassium, copper, chromium, fluorine, zinc, manganese, omega-3 in its composition make lentils a real superfood.

Benefits of lentils

A moderate amount of lentils in the diet has a favorable effect on the body. Especially legumes are useful for people who limit the use of meat products. Lentils help to fill the deficit of protein – the main building element for our body.

Improves heart function

Magnesium and potassium, which are rich in lentils, favorably affect the work of the cardiovascular system. Folic acid and vitamin B6 (pyridoxine) support the health of blood vessels.

Strengthens the immune system

The antioxidants in lentils boost the body’s defenses against viruses and bacteria.

Normalizes cholesterol

Lentils help to reduce “bad” cholesterol. This property of the product prevents the formation of atherosclerotic plaques and blockage of blood vessels, helps to normalize blood pressure.

Improves skin, hair and nails

Dishes from lentils are beneficial for health due to zinc. It improves the appearance of the skin, prevents the appearance of premature wrinkles. Hair becomes less brittle and brittle, and nail plates do not delaminate.

Reduces blood sugar

It is important for people suffering from diabetes to monitor their blood sugar levels. Lentils in the diet help to lower such a figure, which allows patients to feel better. It also has a low glycemic index and does not provoke a sudden release of sugar.

Harm of lentils

Despite all the useful properties, lentils can negatively affect the body. Its excessive consumption can harm even a healthy person. But especially careful should be those who suffer from diseases of the GI tract. Lentils can cause their exacerbation and lead to increased gas formation. With such ailments as colitis, gastritis, pancreatic diseases, it is not recommended to consume legumes. Small children and pregnant women should also not offer dishes from lentils – the product causes flatulence.

All legumes contain phytins – substances that impede the absorption of nutrients. But their amount is significantly reduced by soaking and heat treatment of lentils.

In liver disease should be limited in the diet of lentils – an unhealthy organ will not be able to fully assimilate carotene. Allergies are another reason to refuse the product.

How to choose lentils

Study the composition and expiration date of the product. Assess the quality of grains by appearance: for this purpose, give preference to transparent packaging. Beans should be free of impurities and damage.

How to store lentils

Not always the opened package of lentils is immediately used. To ensure that the beans do not spoil and do not lose their useful qualities, they need to be properly stored. A glass container with a lid will do. Pour the grains into it and put it in a dry and dark place.

What to cook with lentils

This versatile product can be used to make anything from soup to dessert. When choosing a recipe, consider the type of lentils.

Red lentils boil well: they are suitable for soups, mashed potatoes and cutlets.

Green lentils retain their shape during heat treatment: suitable for side dishes and salads.

Recipes from lentils, see here.

Surprisingly, but this kind of legumes can still be used to prepare sweet dishes. Lentil cake, cakes and candies can also be made. How to do it, see here.

Lentils are a unique product that can saturate the body with useful substances. Take into account individual health characteristics and consume the product in moderation.