Lentils: benefits and harms to human health

Lentils are a healthy product. Due to the high percentage of protein, it is able to replace meat products and bread, but at the same time it is absorbed by the body much faster, without disrupting the functioning of the intestines and stomach, and also without turning into extra pounds.

What is lentils and how does it look

Lentils - a plant of the legume family, with fruits in the form of flat seeds. It has many varieties that vary depending on the locality and popularization of growth, as well as the degree of purification and maturity of the grains. But all of them, regardless of species, are endowed with a high level of protein content, which makes lentils not only tasty, but also very useful.

Kinds

1. Brown - occurs more often than others. Used in cooking soups. The only form that needs to be soaked the day before use. The cooking process takes up to 20 minutes.
2. Red - this variety has already been peeled, so it does not need preliminary preparation, it is boiled in 15 minutes.
3. Green is an unripe seed. Mostly they make salads. Also, this variety is considered to be female due to the amount of amino acids that are necessary in the treatment of gynecological diseases.
4. Yellow is the main ingredient in most Indian dishes. It makes bread, main dishes and soups.
5. Black - it is called de Puy or French green. It is considered the most delicious variety and does not need additional seasonings. Thanks to the thin skin, it does not boil and retains its shape during cooking. It goes well with fish dishes.

What is different from peas

In addition to the external differences between lentils and peas, we can say that they differ in composition. For example, lentils are the leader among legumes in terms of protein and folic acid. It is the only one in high concentration that contains fiber and iron. Lentils are also unique in their content of natural phytoestrogens, isoflavones, which fight oncological diseases and also prevent them. In this, peas are inferior to lentils. In preliminary preparation and preparation, it is not so whimsical, it takes much less time to cook it in comparison with peas. The latter also has a greater number of contraindications.

What is the difference between red and green lentils

Lentils are wonderful in that they are always useful regardless of the degree of preparation, variety and frequency of administration. This is the only plant that does not absorb nitrates: neither from the soil, nor from the air. That is why lentils are considered the purest food used by humans. In the absence of contraindications, it can be eaten by everyone and always. But each species has some special qualities, and in a certain period you need to know which one should be included in the diet.

The most common red and green lentils.The main differences are the appearance and degree of digestibility. So, red is better to use for cereals and mashed soups, and green is more suitable for salads and casseroles. Therefore, both varieties can be combined in a daily diet.

Which is more useful
Green lentils improve intestinal motility, accelerate the work of the gastrointestinal tract, and also have a richer taste. It is indicated for hepatitis, rheumatism, stomach ulcer, hypertension, women's health problems.

Red contains more iron than other types. This contributes to the work of blood vessels, and also improves blood formation.

But both varieties are not inferior to each other in the amount of protein, as well as vitamins necessary for human health. Therefore, choosing one of the options should only be based on contraindications, taste preferences or a particular dish in which one or another variety is used.

Composition and calorie content

Lentils are often called vegetable meat, since 25 grams of protein, 1 gram of fat and 50 grams of healthy carbohydrates are per 100 grams of the product when unprepared. Energy value - 120 kcal.

The whole vitamin B group is included in a large concentration:

1. B1 - is responsible for the work of the heart, nervous system and gastrointestinal tract.
2. B2 - indispensable for women's health, and also improves the condition of the skin and hair.
3. B3 - regulates the metabolism.
4. B6 - necessary for skin diseases, improves the digestibility of other products, facilitates the work of the stomach.

Also, its composition includes minerals such as copper, phosphorus, iron, magnesium, potassium, calcium, as well as vitamins A, C, PP.

What is useful lentils

The vitamin complex as a whole ensures the functioning of the body, the nervous system. Lentils must be included in the diet in the rehabilitation period after surgery, people involved in physical activity and sports, as well as those whose work is related to mental activity.

For women

1. It is the best way to prevent neoplasms in the uterus and ovaries.
2. Reduces the risk of an ectopic pregnancy.
3. It is used for violations of the mammary glands.
4. Relieves the symptoms of premenstrual syndrome.
5. Provides normal ovarian function.
6. Recommended for diseases of the thyroid gland or their prevention.
7. Fights skin rashes.
8. Adjusts the hormonal background.
9. Improves the condition of hair and nails.

For men

• prevents diseases of the genitourinary system;
• conducive to improving sperm quality;
• Helps fight infertility
• increases sexual function;
• increases testosterone production;
• necessary during sports to quickly build muscle;
• It is shown when working in a harmful industry.

During pregnancy

During this period, along with pharmacy vitamins, lentils should be included in the diet. One serving of cooked lentils contains the daily norm of folic acid, which is necessary to facilitate gestation, as well as prevent the development of fetal pathologies.

Permanent use:

• relieves symptoms of toxicosis;
• cramping and pain;
• contributes to the normal proper development of the child;
• strengthens bone and muscle tissue;
• stabilizes the hormonal background;
• struggling with depression;
• improves bowel function;
• maintains normal weight;
• improves the immune system.

When breastfeeding

Lentils, unlike other legumes, do not lead to serious gas formation in infants, which makes it an excellent food for the mother. Nevertheless, if during the first feeding after the mother has consumed lentils, the baby has colic and bloating, she should be excluded from the diet during this period.

Also, it is not recommended in the presence of diseases of bones, joints and kidneys in an infant, as well as intolerance to one of the components contained in the plant.

If there are no problems and contraindications, then in small quantities lentils should be present in the diet, since it contains:

• potassium - strengthens the immune system, and also acts as a sedative;
• iron - maintains hemoglobin level;
• folic acid - ensures the proper functioning of the body as a whole;
• lysine - fights viruses and infections;
• fiber - improves intestinal function, removes toxins and toxins.

For kids

In the form of additional feeding, lentils should not be given to children until they are 1.5–2 years old. The opinion of experts on this issue is the same. Despite the abundance of vitamins and useful elements in the product, it is very difficult for the children's unformed digestive system. Most often, lentils are removed from the body in an undigested state, respectively, the child’s body does not receive benefits from the product.

You need to start accustoming your child to lentils with a teaspoon once every 3 days, carefully observing the body's reaction. If any discomfort occurs, the product must be discarded.

The benefits and harms of sprouted lentils

Sprouts contain much more beneficial substances in their composition than mature fruits. In this form, lentils are more dietary, since the carbohydrate content in it is much lower. In this case, the percentage of useful components increases significantly.

Speaking about the benefits of germinated lentils, it should be noted that it is in this state that doctors strongly recommend including it in the diet. It is endowed with unique antioxidant properties and fights the onset of malignant tumors. Lentil sprouts can prevent the occurrence of polyps, hemorrhoids and cracks.

Due to the powerful vitamin composition, which increases in the germinated state, daily use will not only help to avoid the occurrence, but also fight already existing diseases of the heart, liver, musculoskeletal system, respiratory system, blood vessels.

Lentils should be excluded from the menu only for diseases of the stomach and gout.

How to germinate

Most people refuse to germinate lentils due to the fact that it seems a complex, time-consuming and long-term manipulation. In fact, there are many options for germination, and they are all very simple to implement.

The best and best is germination in a container. This requires a liter can, water and large grains. Putting the beans at the bottom, you need to fill the container with water at ¾, leave them for a day, then drain the remaining liquid, leave the grains and put in a cool place (no more than 15 ° C) for another 2 days. After this time, the first sprouts will be noticed.

Another convenient way is germination in gauze. To do this, rinse the beans, then put in a container, cover with gauze and, pouring water 1 cm above the grains, leave for a day. After this, repeat the procedure.

Store germinated grains for 5-6 days in the refrigerator.

Such grains can be added to ready-made soups, salads, side dishes. They can become a complete diet for several days, which will contribute to the healing and purification of the body from harmful toxins.

Can I eat lentils for weight loss

Lentils are one of the best foods used when following a diet or eating right. The low calorie content saturates the body with a large amount of protein and macronutrients, which provide vital activity. Thus, it is indispensable when it is necessary to lose weight. With the inclusion of lentils in the diet, this is achieved without much effort, but with enormous benefits. This product is endowed with the ability to quickly saturate the body, while maintaining a feeling of satiety for a long time.

Dishes from lentils while dieting will help speed up the metabolic process and improve intestinal muscle function.Due to the low glycemic index, calories are consumed and not saved in the form of extra pounds. At the same time, do not ignore other vegetables, fruits and herbs.

Lentils in medicine

Lentils are one of the few plants that does not absorb radionuclides. That is why, grown in any form and terrain, it has value for the body. For people who, for whatever reason, are forbidden to eat meat or fish, it is an undoubted favorite in the diet. By the content of protein and B vitamins, lentils can easily become a full-fledged substitute for these products.

At the same time, she will be able to prevent, ease the course and help in the treatment of many chronic diseases.

With diabetes

Such a serious illness as diabetes mellitus, first of all, implies adherence to the diet, constant maintenance of normal weight and exclusion from the diet of all products containing sugar in any form and animal fats. Very quickly, the disease becomes chronic, which causes discomfort.

So, legumes, namely lentils, are primarily indicated for this disease, regardless of the type of disease (insulin dependent or not). During the study, in which 100 people took part, 2 hours after lunch, which included lentil soup and salad from sprouted grains, 82 people had a decrease in blood sugar, and also improved the state of blood vessels. This is explained by the fact that lentils contain only light carbohydrates, which do not provoke an increase in blood sugar.

Also, the most important quality for diabetics is that the endurance of the body increases and the ability of the immune system to resist various kinds of infectious diseases improves. The dietary features of the product help to maintain normal weight during illness without jumps and muscle tone.

Important: the glycemic index of lentils is 28 units.

With pancreatitis

When lentils enter the body, it speeds up the metabolism and starts intestinal motility, which causes an increase in the pancreas and the release of pancreatic elements, which is unacceptable with pancreatitis. It is this feature of lentils that makes it a prohibited product both in the presence and in the early stages of the disease.

With gastritis

Lentils can be added to the diet in small quantities only after the permission of the doctor has been obtained. Otherwise, grains in any form can provoke an exacerbation of the disease. This is due to the fact that legumes, contrary to useful properties, have a number of qualities that are poorly reflected in the condition in diseases of the gastrointestinal tract (with gastritis in the first place).

The safest dish is lentil puree, which you need to eat in a warm form without additional hot spices and pepper.

For the intestines

In the absence of chronic diseases, lentils will be the best preventive measure for preventing serious diseases - from constipation to polyps and oncological manifestations. It helps to improve the functioning of the intestinal muscle, which has a beneficial effect on peristalsis, strengthens the intestinal wall, and also removes toxins and toxins.

For constipation

If you include lentils in the diet at least 3 times a week in 100 gram portions, you can get rid of a disease that even goes into a chronic stage. The only condition is the use of sprouted grains. It is they who, as a mild laxative, have a beneficial effect on the digestive organs and intestines, contract muscles, thin out stool and remove them.

With gout

Gout is a violation of purine metabolism. All legumes, including lentils, contain a high percentage of them, which causes an increase in the excretion of uric acid, which, getting into the joints, enhances pain and aggravates the disease. That is why their use must be excluded.

With colitis

Both in the acute form of inflammation of the intestinal mucosa, and in the chronic course of the disease, legumes must be treated with caution. And experts often advise people with colitis to limit themselves to eating. The thing is that this type of product is oversaturated with plant proteins and heavy fibers, which are heavy enough for digestion and absorption by the intestines.

But if it is difficult to refuse their use or for some reason it is impossible, you just need to add turmeric, dill or parsley. They reduce flatulence, and also accelerate the dissolution of solids.

For the liver

The liver is a filter of the body that works along with the kidneys and skin. While eating harmful products, the liver draws in all the negative substances, thereby reducing the risk of their effects on other organs. That is why it is so necessary to protect it and constantly take all measures to prevent organ diseases. Lentils are the best way to cleanse the liver from the negative effects of other foods. The composition includes phytoestrogens, isoflavones, which neutralize the negative effect of harmful substances, while maintaining the body in a healthy state. Of course, during an exacerbation of existing diseases, the use of lentils should be abandoned or reduced to 1 time per week.

With cholecystitis

If cholecystitis occurs from the diet, it is necessary to exclude fatty foods, and lentils will help best. It is able to quickly saturate the body without negative effects on the gallbladder. The only thing that you need to remember is to stop using if you have gas.

With hemorrhoids

Red lentils are included in the diet for hemorrhoids. It is more saturated with vegetable protein, which helps restore the intestines. Along with berries, fruits and vegetables, lentils should be consumed more often during treatment.

Lentil-based traditional medicine recipes

Lentils, due to their high vitamin composition, are often used in folk medicine as a cure for many ailments. Moreover, it is used both internally and externally.

Lentil broth

Helps with constipation, colitis and hemorrhoids, as well as diseases of the genitourinary system, kidneys and liver. To do this, add 0.5 cups more water during the preparation of green lentils. When the porridge boils, drain the excess liquid. Take it in the morning on an empty stomach and before bedtime, take a teaspoon. It helps dissolve stones and remove sand from the kidneys.

Lentil flour

It is used as an additional powder for gastritis. Grind dry green lentils in a coffee grinder and drink before each meal. It helps to get a stomach and fight gastritis.

Lentil Powder with Butter

Mix the grains ground in the coffee grinder with oil in a 1: 1 ratio and use for the speedy healing of wounds and burns. B vitamins contribute to the regeneration of skin tissues, and also have an antiseptic effect.

Lentil tortillas

Necessary for inclusion in the diet for heart disease, thinning of the walls of blood vessels and anemia. Scones are prepared by mixing water with chopped dry lentils and fry in a dry pan without adding vegetable oil.

Lentils in cosmetology

Lentil flour was recognized in cosmetology due to the presence of vitamin E, which is also called the vitamin of youth. Women began to use grains not only as food, but also learned to make masks for her face and hair.

It should be noted that lentils have the following qualities:

• rejuvenates, nourishes and moisturizes the skin;
• restores water balance and tightens it;
• protects from external pollution;
• cleans pores of toxins.

Recipes:

1. Mix flour with warm milk 1: 2 and add a teaspoon of olive oil. Apply for 20 minutes, then rinse with warm water. Such a mask moisturizes and nourishes the skin with vitamins. The effect will be noticeable after the first procedure.
2. Take two tablespoons of these products: honey, flour and aloe pulp. Mix thoroughly, and then massage onto the face with massaging movements, especially paying attention to areas affected by wrinkles. Wash off after 20 minutes. This procedure will be an excellent way to combat age-related manifestations on the face.
3. A mixture of flour and crystallized honey will be an excellent way to combat cellulite. To do this, while taking a shower, massage with this product. The procedure must be repeated 1 time in 2 days for a month. In combination with sports and proper nutrition, such a scrub will help get rid of the problem for a long time.

For hair, masks using lentils must be done, as they:

• strengthens the bulbs;
• promote hair growth;
• envelop the hair along the entire length, creating a protective film;
• relieve problems such as split ends.

Of the many recipes, the best are:

1. Shredded grains of lentils, honey and yolk in a ratio of 1: 1, mix, and then massage onto the scalp with massaging movements. The mask will help reduce hair loss, as well as awaken the bulbs for further growth.
2. Add flour to warm milk with high fat content, apply to curls for 30-40 minutes. The mask will help to get rid of dandruff in the shortest possible time. If you use the mixture daily, applying for several minutes and rinsing with running water, it will help get rid of too oily roots.

Harm and contraindications

The main contraindications to the frequent use of lentils include:

1. Gout. Beans in high concentration contain purines, which increase the production of uric acid, which is fraught with worsening consequences during the course of the disease.
2. Stomach ulcer. Plant proteins make the stomach work faster, which leads to additional juice production. The mucous membrane is destroyed faster, which exacerbates the disease and leads to acute bouts of pain.
3. Kidney disease, especially in acute form. Lentils are a strong diuretic and can cause pain and exacerbation of the disease.
4. Any chronic disease. This is not so much a contraindication as a warning. If there is an ailment about the inclusion of lentils of a certain variety in the diet, you should consult your doctor.

It is also worth listening to the body and in case of severe flatulence or pain in any organ, refuse lentils.

How to choose and store lentils

The plant goes on sale in packaged form or by weight. When purchasing goods, an important role is played by:

• grain integrity;
• their hardness;
• lack of moisture;
• lack of extraneous elements.

If these conditions are preserved and the kernels are neat, of uniform color and the same shape, you can safely buy lentils. Still need to pay attention to the expiration date - it should not exceed 1 year.

After the purchase, lentils must be placed in a dry, cool place, with zero humidity, where direct sunlight does not fall. A matte plastic or glass container with a tight-fitting lid will help to maintain the quality of the grains for as long as possible. At the same time, it must be kept in a closet away from the oven and water.

A lentil dish can be stored ready-made in the refrigerator for up to 5 days. At the same time, beneficial properties are preserved, and taste qualities remain the same during this time.

What can be cooked from lentils

The range of lentil dishes is striking in variety. From it you can cook both vegetarian bread and hearty soup with meat. It all depends on preferences and goals.

Soup

The most famous dish of lentils is soup puree. It is easy to cook, but at the same time it has an incredible taste and is able to replace rich borscht in terms of satiety.

To cook it, you need to fry onions, carrots, red bell pepper (1 each). When the vegetables are soft, add the grated tomato, and then finely chopped potatoes. After adding spices, simmer them in your own juice without adding water. After a few minutes add red lentils (0.5 cups), leave for 2 minutes with vegetables. Then pour everything into a saucepan and pour 0.7 liters of boiling water. Bring to a boil over high heat, then, after reducing it, leave until the lentils are boiled. At the end, grind with a blender. Serve with a few drops of lemon juice.

Cutlets

To prepare them, brown lentils (1.5 cups) are used, which must be filled with water in the evening. Before cooking, drain the water and rinse the swollen grains again. After pouring water again, put to cook for 10 minutes. At this time, fry and stew the onions and carrots (2 pieces each). Remove the liquid with a colander and let cool for 15 minutes. After this, mix the grains and vegetables and mince to obtain a homogeneous minced meat. Salt it, pepper, add spices to taste and mix thoroughly. After this, mold the cutlets of the desired size and, roll in flour, fry in a hot pan.

Porridge

The most simple and healthy dish. He will need red lentils (1 cup), water (350 ml), spices and butter to taste. Cook lentils for 15 minutes, then season and add oil.

Pate

It will be a great snack not only on weekdays, but also on the festive table. Cook red lentils (100 g). Salt and add a little butter, then mix with a blender. Grind walnuts (70 g) until flour. Then fry the carrots grated on a fine grater. Add spices and let simmer for 1 minute over low heat. After that, put the carrots, lentil puree and nuts in a blender and mix everything thoroughly. Ready paste is perfect for dried bread in a toaster or sandwich.

Pancakes

This dish will be a great vegetarian alternative to ordinary pancakes due to the lack of eggs and milk.

Pour red lentils (100 g) with water (250 ml). Leave on for 2-3 hours under the lid. When infused, grind with a blender along with the remaining water to a puree condition. To add pepper, salt and any desired spices to it, mix thoroughly. Brush the pan with vegetable oil and heat. Pour in the mass and level it in a pan to a uniform layer. Fry over medium heat for 2 minutes on each side.

Such pancakes are also suitable for freezing.

How to cook lentils for garnish

This dish is prepared in a matter of minutes, but for it you definitely need to use a green variety of lentils because of its ability to maintain its appearance and wholeness of grains.

After boiling, cook lentils for 10-15 minutes over low heat. At this time, fry the onions, bell peppers and carrots. Put the finished grains in a pan with vegetables, mix, add spices and sprinkle with parsley. Let it brew for a few minutes, serve as a side dish to any dish. Lentils are suitable for any meat and fish.

Do lentils need to be soaked before cooking

It depends entirely on the variety. Soak for a long time (12-24 hours) only brown lentils are needed. It is the only one that is a ripened unpeeled variety.That is why in order to reduce the cooking time to 20 minutes, it must be poured with water.

The remaining varieties that can be found - red, green, black and yellow, do not need to be soaked in advance. The term for their preparation is 10–20 minutes, depending on the quantity.

How to eat lentils

Lentils is one of the most unpretentious representatives of legumes. Unlike peas, chickpeas and beans, which need to be saturated with water and swell, it is enough to rinse the lentils with cold water and clean them of excess dirt. It is easy to prepare and blends perfectly with other meat and vegetable dishes.

Is it possible to eat raw

In raw form (soaked overnight), green lentil kernels can be consumed. In the absence of contraindications, vegetable salads with the addition of raw grains and olive oil are very useful for the body as a whole.

You can also eat germinated grains, they are especially useful to add to the diet.

Can I eat at night

It is possible, and regardless of the variety and in any form. Lentils have beneficial effects on bowel function. As you know, his work is activated precisely at night, therefore, with problems in the digestive system, lentils will be useful 1 hour before bedtime.

How much can you eat per day

There is no clear limit to the amount of lentils in the diet. This applies to both an ordinary diet and dietary compliance. In the absence of contraindications, the amount of food eaten should be adjusted for each person. Everything is good and useful in moderation. Therefore, the average is 100-150 g of grains in unprepared form.

Can lentils be given to animals

It’s not a secret for anyone that owners feed their pets with cereals and other products that they themselves feed on. In some cases, this is correct, as animals need to get vitamins from plants, vegetables, and fruits. But regarding legumes, namely lentils, veterinarians unanimously declare that there will be no benefit to this animal. They explain this by the fact that the digestive system of animals is significantly different from the human. Therefore, lentils are not absorbed by the body of pets, but come out in their original form, leading to pain, gas and diarrhea. In some cases, this can lead to fever.

Interesting Facts About Lentils

1. The oldest finds of lentils date back to 2400 BC.
2. In ancient Egypt, a prerequisite was to put lentil bread in the tomb of the deceased so that he would not have to starve.
3. In Russia, lentils were cultivated in the 14th century, it was called the “Queen Lentil”.
4. The Russian Empire was the main supplier of lentils to the countries of the world.
5. In India, lentils are in 1st place for consumption. As you know, most of the country's population adheres to vegetarianism, and lentils, rich in protein, are able to fully replace meat.
6. In Germany they consider: if there are lentil dishes on the festive table, the owner will be well-off.
7. In Turkey, lentil soup is the main dish. Every housewife should be able to cook it.

Photo Lentils