Lentils are represent for a main dish in Asia.
Mainly used in the preparation of many healthy meals, like salads, cereals, soups. These little legumes are a real source of health. Lentils come in several varieties, but common are brown, green and red lentils.
They are rich in proteins and are lower in fat and calories than animal proteins, high fiber which gives your body plenty of time to register that it is full so you are less likely to overeat. Here are some of the benefits of lentils that help to maintain a healthy life style.
Lentils help in weight loss
Lentils include all the beneficial nutrients like fiber, protein, minerals and vitamins. The lentils are quite low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied. All these factors combined make lentils a super food for weight loss.
Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lower your cholesterol level reduces your risks of heart disease and stroke by keeping your arteries clean.
Regulate blood sugar
Great for regulating and maintaining the healthy level of glucose in the blood. There is a recent study, published in the journal Diabetes Research and Clinical Practice, showed that participants who had increased the number of soluble fiber (the lentil is rich in soluble fiber) had their levels of blood glucose improved. Adding to many benefits of fiber, soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin, resistance or hypoglycemia.
It increase steady, slow burning energy due to its fiber and complex carbohydrates. Since the lentil is good in regulating blood sugar levels, it prevents energy waste, as well as the spreading of sugar in the blood. One full glass has 6.6 mg, which is 37% of the recommended daily value. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.
Source of dietary fiber
When it comes to dietary fiber, which is essential for overall optimal health, the lentils are the best. Lentils possess soluble and insoluble fiber, which is of great importance. A glass full of lentils provides an impressive 15.6 g of dietary fiber, which is 63% of the recommended daily value.
Lentils preserve cardiovascular health
Very beneficial and favorable when it comes to heart health. An extensive study was conducted with participants from the US, Finland, the Netherlands, Italy, the former Yugoslavia, Greece and Japan for over 25 years, which showed that those who ate legumes in the study had an impressive 82% reduction in risk of death from heart disease. Lentils are great source of folate and magnesium, which are contributors to heart health. Magnesium improves blood flow, oxygen and nutrients throughout the body. So, eating lentils will keep your heart healthy.
Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
Rich in proteins
Of all legumes and nuts, lentils contain the third- highest levels of proteins. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans. When it comes to proteins, we usually seek them in meat, but the lentil is also rich in protein. It is an excellent alternative for meat. A cup full of lentils provides 17.9 g of protein, which is 36% of the recommended daily amount.
Lentils are an excellent food choice if you are trying to lose weight. Because lentils contain virtually no fat and high nutritional value, they tend to fill you up without adding unnecessary calories to your meal. This is particularly useful to those who struggle with feeling hungry all the time. You can add lentils to any dish like salads, stews help you feel full for longer and to assist in reducing cravings and overeating. Whether you are cutting back on calories, fat or both, lentils fit perfectly into your diet plan’s requirements.