It also helps to building strong bones and strengthening the immune system. Iron benefits offered by lentils include helping prevent anemia while increasing oxygen levels, allowing you to run faster and do more work without tiredness. Lentils offer to benefit your body by delivering necessary nutrients to cells and muscles, allowing you to feel energized all day. If you are suffering from type 2 diabetes or pre-diabetes, lentils might help you live a healthier life.
The high fiber content in lentils regulates the digestion process. This can be reducing the risk of developing diabetes as well as obesity. Legumes also slow down digestion and prevent sudden spikes in blood sugar levels after eating. Hence, it offers benefits to diabetic patients to manage better their blood glucose levels. Lentils are loaded with essential minerals to strengthen immunity. They are rich in zinc, isoflavones, and antioxidant which can prevent colds and the flu.
Lentils are rich in proteins and phosphorus, both essential for the strengthening and maintenance of bone health. Regular consumption of lentils can help to prevent and treat osteoporosis. Regularly consuming this legume improves intestinal function, Since Lentils are rich in both soluble and insoluble fiber which aid in fecal matter formation.
It binding fats with other toxins in the colon. This will be detoxifying the body and preventing constipation. Further, Lentils contain resistant starch, which prevents the proliferation of microorganisms that cause disease. If you want to lose weight, then Lentil can help a lot. Since it is a good source of fiber which increases satiety. This makes you feel fuller for a longer time and avoid extra eating. So regular consumption keeps you satiated and helps in weight loss.
Lentils are high in fiber that offers benefits to manage cholesterol levels. Fiber helps to remove toxins and other waste products from the body, which benefits your heart by reducing bad cholesterol. Low levels of iron symptoms may cause anemia. Lentils are rich in iron and folate, which contribute to the prevention and treatment of anemia.
Since Iron deficiency causes a reduction of red blood cells and hemoglobin, which comprises the oxygenation of cells. That is an essential amino acid that is the precursor of serotonin. It improves brain function by reducing anxiety. Increased serotonin levels can offer benefits to nerve cell communication that enhance your mood. To get all these benefits, you can eat lentils 3 to 4 times a week.
Following the proper way to prepare them for eating. They're high in magnesium. If you have trouble sleeping, are stressed or overworked, your body could benefit from regular consumption of magnesium —and lentils can be a great source at 71 mg per cup of cooked lentils. Even lentils have an Achilles heel.
All that beneficial fiber can have the unpleasant side effect of, well, gas. The key to avoiding it is to rev up your lentil intake slowly—especially if you aren't used to getting a lot of fiber normally. Lentils also contain lectins—a protein in certain plants like nightshades and legumes that has been linked to inflammation and upset stomach. It's one of the reasons why people on the Paleo diet steer clear of beans and legumes.
If you consistently feel ill after eating lentils and other lectin-filled foods, it's probably best to avoid them or limit how much you of them you eat. Now the practical question: How can you get your fill of lentils without them tasting like the mush your grandma made? Let me count the ways:. Look for lentil-based pastas. Brands like Modern Table , Explore Cuisine , and Tolerant all use lentils as a gluten-free substitute for pasta.
You boil it the same way as you would regular noodles, add your favorite sauce, and it tastes just as delish as the regular thing. Add lentils to your salad. The little encased seeds are a great way to up the protein in your bowl of greens sans grilled chicken.
To make, add the lentils to boiling water and let simmer for about 20 to 25 minutes, or until they are tender. Then, once they cool off a bit, add 'em to your salad! Make a lentil soup or stew.
Like soup but wish it filled you up? Go with a classic lentil soup —all the pros of hot soup, plus filling protein and fiber to actually keep you full long after you've finished. Combine uncooked lentils with your favorite veggies, herbs, and stock of choice, and let it all simmer away until cooked.
Use them as a meat substitute. However you choose to make lentils, you're bound to get a major nutritional boost. Lentils also provide antioxidants such as Vitamin A and Vitamin C, which bind with and destroy free radicals, reducing oxidative damage to cells.
Lentils also have a high content of tannins, phytochemicals that prevent cancer growth, making them a good addition to any diet. Place the water in a large saucepan over high heat, and bring to a boil. Add the lentils, and stir once or twice. Turn off the heat, cover, and let sit for 30 minutes. Place the oil in a large pot over medium heat. Add the lentils and water, and then add the remaining ingredients. Cover, and simmer about 1 hour. Serve hot. Bring to a boil, reduce to a simmer, and cook for 10 minutes, until not quite tender.
Drain and set aside.
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