Lentils used to be known as the poor man’s food. How ugly that saying: «there are lentils, if you don’t want them, you leave them.» What reason would there be to not love her? Lentils are back in a big way, they are the real superfood.
lentils They are very healthy and easy to cook. They are Mediterranean, but they are also part of international cuisines from all over the world, from India or Nepal to Mexico and France. They are used to prepare everything from stews and soups to creams, salads and even vegetable burgers.
Among its nutrientsProteins stand out above all, which is why they are practically essential on vegetarian menus. They also provide B vitamins, minerals such as iron and a lot of fiber. Its carbohydrates are slow absorption, that is, the best as a source of long-lasting energy.
8 reasons why lentils are so healthy
1. They help build muscle
The essential nutrients our body needs to build muscle are proteins. It is also found in meat, dairy products, eggs and fish, but the proteins in lentils (and other legumes) are the only ones that They are accompanied by fiber and slow carbohydrates.
Strengthening muscles is not just an aesthetic issue. Among other things, its tone and volume are essential to support the skeletal structure and to increase metabolic rate which helps keep weight under control.
About 250 g of cooked lentils provide all the protein you need in a balanced meal, about 24 g. Remember that throughout the day you have to make two other similar protein intakes.
2. They help the kilos to decrease quickly
Every 100 g of cooked lentils provide only 116 kilocalories. Therefore, lentils can be part of a light diet, since They are very satiating thanks to complex carbohydrates and fiber. Legumes are ideal as a complement for healthy weight loss.
A Canadian study confirms its potential as an ingredient in low-calorie weight loss diets. According to this study, participants who ate 200 g of lentils a day, for example, in salad or soup, were able to reduce abdominal fat and lose weight.
3. They strengthen the heart and vascular system
A study with regular lentil consumers determined that their cholesterol levels, blood pressure, blood sugar and heart rate were in much better ranges than those who did not consume them.
Enjoy cardiovascular health It is the best guarantee to prevent the first cause of death in our country.
4. They are very rich in minerals and vitamins
200 g of cooked lentils provide you with a good part of your daily needs for numerous vitamins and minerals:
- Vitamin B1 (thiamine): 22% of the Recommended Daily Intake
- Vitamin B3 (niacin): 10% of the RDI
- Vitamin B6: 18% of the RDI
- Folic acid: 90% of the RDI
- Iron: 37% of the RDI
- Magnesium: 18% of the RDI
- Phosphorus: 36% of the RDI
- Potassium: 21% of the RDI
- Zinc: 17% of the RDI
- Copper: 25% of the RDI
- Manganese: 49% of the RDI
5. They balance the nervous system
Legumes are pure food for the nerves: 100 g contains an average of 130 mg of magnesium. Our body needs this mineral for a healthy nervous system. Magnesium is also responsible for many metabolic processes.
In addition to magnesium, they are very rich in several vitamins of group B, Also essential for nervous balance.
6. They help with iron supply
Lentils contain an extraordinary amount of iron, the essential mineral whose deficiency is most common, especially among women of childbearing age.
100 g of lentils provide about 8 mg of iron. To promote its absorption, it is essential that the dessert is rich in vitamin C. It can be an orange or a kiwi. You can also add red pepper and parsley to the salad.
7. They are a sustainable food
Sustainable foods They are nutritionally dense, require little water, and are grown nearby. It is the definition of lentils, a much more sustainable source of protein than red meat or fish.
In Spain, the area under lentil cultivation grew from the 1940s to 1987, reaching 94,000 hectares. Since that year it has dropped to 36,000 hectares in 2018. Most of the lentils consumed in Spain come from the United States and Canada.
The American lentil cooks faster but is not as tasty as the Spanish lentil. Yes you can, Choose lentils from nearby production. The largest production area is Castilla-La Mancha, followed by Castilla y León, with native varieties such as «rubia castellana», «rubia de La Armuña», «pardina» and «verdina».
8. They promote digestion
Lentils are rich in fiber, which is very useful for proper digestive transit. The fiber prevents constipation or gradually eliminates it.
An adult should consume more than 35 g of fiber per day; 100 g of lentils already contain around 17 grams.
Although lentils promote transit, it is also true that they cause digestive discomfort in some people.
How to better digest lentils
Lentils are very healthy, but be careful, not everyone can digest legumes in large quantities. Flatulence and bloating can be unpleasant side effects. Lack of habit is one of the main causes of these symptoms. If you are not used to consuming lentils, start with small portions and gradually increase the frequency and quantity.
- Peeled lentils, mainly available as red lentils and yellow lentils, They do not contain stachyose, one of the three indigestible carbohydrates which are the cause of unpleasant flatulence.
- In the case of cooking If you have very large or hard lentils, it may be helpful to rinse them and let them soak. Then wash them with fresh water before cooking.
- A splash of vinegar or aromatic plants or seeds such as marjoram, anise and caraway seeds make lentils easier to digest.
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