Types of Lentils
This plant comes in several varieties, each of which has its own advantages and some nuances of preparation.
Brown lentils
A popular species that emits a nutty aroma when cooked. It cooks quickly and is used in the preparation of soups, meat dishes, vegetable salads and casseroles.
Grains of this type have all the beneficial properties of lentils; the main thing is to ensure that they do not overcook.
Red lentils
Thanks to its spicy aroma, it is popular in Asian cuisines. Red lentils, the benefits and harms of which are similar to the properties of this plant as a whole, are prepared in just 15 minutes. It is good to add to the diet for anemia, poor memory and attentiveness, and problems with the nervous system.
To benefit from a variety rich in potassium and iron, we avoid overcooking the grains: boiled grains lose some of their properties.
Green lentils
These are beans that have not yet ripened to the end. They contain large quantities of plant fibers that cleanse the intestines of toxins and help with constipation.
Due to their ability to not boil, green lentil grains are added to soups, salads, and used as a side dish or filling for pies.
Black-green lentils (puy)
This species was bred in France, in the city of Puy. A very healthy variety that takes a long time to cook, exudes the aroma of pepper and has a distinct taste.
Used in cooking as a side dish or addition to salads and snacks.
Yellow lentils
The beautiful yellow grains are polished green lentils. When the top layer is removed, yellow beans remain. They do not lose their beneficial properties and boil quickly.
Most often, yellow lentils are used for cooking porridge, puree or soup.
Black (beluga)
An expensive type that contains an increased amount of antioxidants that prevent the development of cardiovascular, cancer and other diseases and premature aging.
Black beans hold their shape and are suitable for making soups and salads.
By the way, the healthiest bread and other pastries are made from ground lentils.
How to use
Methods of preparation and cooking depend on the specific species. Cooking techniques for red, yellow, green and other lentils will vary. The most common is brown lentils.
The entire preparation procedure will take no more than half an hour. Lentils cook very quickly, saving time and allowing you to quickly create a healthy and satisfying lunch. But first it needs to be prepared.
To do this, you need to sort through the beans, removing debris, pebbles, and twigs. Then rinse the remaining lentils and cover with cold water. Leave it overnight until it swells and doubles in size. In the morning or before cooking, rinse the soaked dream lentils.
Now you can start cooking directly. Put the water on the fire and add the lentils to the heated but not boiling water. Then bring to a boil, remove the foam and put on low heat. Cover the pan with a lid and wait about half an hour, stirring occasionally. The lentils will be ready when they have completely absorbed the liquid.
Legumes can be combined with oil, herbs, and spices. Most often, ginger, black pepper, and curry are added, which improve the absorption of legumes. To better soak the porridge with additional ingredients, you need to close it with a lid and leave for another 15 minutes.
Green lentils do not need to be soaked and are cooked for no longer than 20 minutes. Red or tan varieties, peeled from the skin, cook for about 10 minutes. They quickly lose their bright color and consistency, turning into mush.
The French type of puy has a spicy taste and does not overcook, maintaining its hardness and elasticity. Good for salads and as an addition to side dishes.
There are a large number of recipes with lentils of varying complexity. This product is used to prepare soups, vegetable stews, and vegetarian cutlets. Often added to gravy, mashed potatoes and pie fillings. Green lentils are good in salads with olive oil and balsamic vinegar, in casseroles and main courses.
Lentil decoction is used in folk medicine. It is believed to help cure nervous disorders.
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What lentils look like (photo of grains)
To get an idea of what different types of lentil beans look like, check out the following photos of lentils:
Lentil soup
The most popular and healthy lentil dish is red lentil soup, which is easy to prepare and has the highest benefits. Prepare a glass of lentils; if the need arises, it is recommended to sort out the grains. Place a glass of the product in a saucepan with one liter of water and cook the lentils over low heat until they become soft. For a spicy taste, you can add your favorite spices, a few cloves of garlic and herbs. The simplest and healthiest soup is ready. And its unusual taste will not leave anyone indifferent.
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Lentils: chemical composition
Lentils, which are low in calories, were served by the ancient Greeks: even then it was known how tasty and healthy they were for the body. The Egyptians baked bread from ground lentils, and the ancient Romans used them as medicine.
Nutritionists around the world recommend eating lentils: the calorie content per 100 g of product is only 295 kcal. Despite this, lentils, which have so few calories, are an excellent substitute for meat dishes, as they saturate well and provide a lot of protein.
Lentils: glycemic index
The grains of this plant contain many complex, easily digestible carbohydrates, and therefore have virtually no effect on the development of glycemia.
Their glycemic index depends on the variety and ranges from 25-41. But, if it is canned lentils, its GI rises to 74.
Minerals and vitamins in lentils
100 g of product contains many biologically significant elements:
- 24 g of complete proteins;
- 46.3 g carbohydrates;
- 1.5 g fat;
- 14 g water;
- 11.5 g plant fibers;
- 2.9 g sugars;
- 0.5 g of unsaturated fatty acids;
- 0.5 mcg of vitamins B1 and E;
- 5 mcg vitamin A;
- 0.21 mg vitamin B2;
- 0.03 mg beta-carotene;
- 100 mcg folic acid;
- 672 mg potassium;
- 83 mg calcium;
- 80 mg magnesium;
- 390 mg phosphorus;
- 11.7 mg iron;
At the same time, beans contain manganese, zinc, selenium, copper and other useful components.
Lentil protein is quickly absorbed and does not overload the digestive system; it easily replaces meat in a vegetarian diet. The content of lecithin and other amino acids in protein leads to normalization of cholesterol levels.
It is enough to eat 200 g of lentil beans to provide the body with the daily requirement of folic acid.
Nitrates, pesticides, radionuclides and other toxic substances do not accumulate in lentil fibers: it can be eaten without fear.
Calorie content of lentils for different preparations
Cooked lentils can have different nutritional values depending on how they are processed. Boiled cereals have the least calorie content, 100 grams of which contain only 111 kilocalories. Sprouted legumes have higher values (119 kcal), but are characterized by a higher content of amino acids, water-soluble antioxidants, fiber and some vitamins compared to raw legumes.
Lentil soup with vegetables (onions, peppers and tomatoes) includes 52 units (100 g), chicken soup with this legume can contain 122-162 kcal in 1 serving per 300 grams, depending on the recipe. The nutritional value of water porridge with the addition of various ingredients (mushrooms, carrots, garlic, onions) is characterized by 131-216 units, depending on the volume of added components.
Beneficial properties of lentils
What are the benefits of lentils for the body?
Are lentils healthy? The benefits of lentils for the body are obvious; just look at its rich composition, which gives it many beneficial properties.
Normalization of glucose levels
Lentil dishes are primarily recommended for diabetics due to their low glycemic index and complex carbohydrate content.
Their consumption maintains normal blood sugar levels and prevents rapid energy loss.
Supplying the body with complete protein
Lentil protein is an excellent alternative to meat, which does not lose its valuable properties when cooked and does not overload the body with prolonged digestion.
Help with weight loss
Red lentils and other types speed up metabolism and provide a long-lasting sensation. Plant fibers improve intestinal function, preventing constipation.
Benefits for the female body
In addition to losing weight, lentils prevent the development of fibroids, breast and genital cancer. By eating lentil beans, women get rid of PMS and gain emotional and hormonal balance during menopause.
It is useful for pregnant women, as it is full of folic acid and other useful components necessary for the normal development of the baby.
Strengthening the heart and blood vessels
When consumed regularly, beans strengthen the walls of blood vessels, protect the heart, normalize blood pressure, and relieve fatigue.
At the same time, lentils, whose beneficial properties are so extensive, relieve inflammation of the joints, strengthen the immune system, heal burns and treat dermatitis.
What are the benefits of sprouted lentils?
To get more of the benefits of lentils for the body from lentil beans, they are sprouted.
During germination, they are additionally enriched with vitamin C (its amount increases 16 times), fiber and antioxidants: there are twice as many of them.
Properties of sprouted lentils
- Strengthening the immune system and preventing influenza and acute respiratory infections.
- Victory over arrhythmia and atherosclerosis.
- Enrichment of blood composition and improvement of hematopoietic function, which is necessary for anemia.
- Strengthening blood vessels, heart and lungs.
- Improving the functioning of the digestive organs.
Sprouted lentils have a green pea flavor and are used in salads, soups and served as a side dish.
Composition and calorie content
Lentil sprouts have enormous nutritional value. The dietary product is often used in weight loss programs. The composition has a low calorie content - 119 kcal per 100 grams.
Sprouts are rich in proteins, vitamins and minerals, which help normalize the functioning of the body. Sprouted lentils contain much more vitamin C than dry fruits, and this will have a positive effect on strengthening the immune system and the body's resistance to colds. Sprouts contain important elements such as manganese, beta-carotene, copper, phosphorus, potassium, iron and calcium. The product is rich in vitamins B1, B4, B9, B6, vitamin E and more than 20 types of amino acids are also present. Each of the microelements has a generally healing effect on humans.
Lentils: contraindications for consumption
Like any food product, lentils have benefits and harms. In some cases it is contraindicated:
- For kidney disease: may lead to the formation of stones.
- If you are prone to dry skin: daily consumption of lentils can sometimes lead to dehydration of the skin of the entire body.
- For flatulence: legumes aggravate the situation with gas formation, intensifying it and causing cramps.
- For chronic joint diseases.
- When the bile ducts are blocked.
In other cases, we eat lentil beans without fear: they will only bring benefits.
So, you found out that lentils, whose beneficial properties are so extensive, are not suitable for everyone. But, if you do not have the above diseases and ailments, feel free to eat lentil beans (the main thing is to observe the measure) and supply the body with the necessary vitamins and minerals.
Consumed raw
Raw beans in sprouted form are especially useful in winter and spring, when there is an acute lack of vitamins. The product improves immunity and is an excellent prevention of seasonal diseases.
This legume contains a lot of useful macro- and microelements, which is especially important for vegetarians. Sprouted beans are suitable for athletes and are also an excellent dietary dish.
The raw product is especially useful for pregnant women, as well as people with heart disease.
Benefits for a raw foodist
When lentils sprout, the amount of iron, potassium and magnesium increases. These substances are often lacking in people who have switched to a live plant diet. It is extremely beneficial for raw foodists to consume legume sprouts. In this case, lentils will not only replenish the balance of nutrients, but will also be an excellent prevention of anemia.
Sprouted lentils are especially important for raw foodists, as they contain many substances essential for the body.
Benefit
Lentils can help overcome some diseases:
- Soluble fiber improves the digestion process and prevents the development of rectal tumors;
- Dietary fiber contained in lentil beans improves cholesterol levels in the blood;
- Regular inclusion of lentil grains in the menu has a beneficial effect on the immune system, the genitourinary system, and improves metabolism in the body;
- Will help with the problem of constipation in the absence of intestinal inflammation;
- Lentils can also be consumed if you have diabetes. The product is filled with light carbohydrates that do not increase blood sugar levels. It successfully replaces most cereals and baked goods for diabetics. The most useful for diabetes are plate-shaped lentils. It should be eaten 2 times a week.
Potato juice can also be used to solve the problem of constipation. In addition, potato juice perfectly cleanses the body of toxins and fights intoxications of various origins.
If you have diabetes, you can also use bell peppers. Fresh vegetable juice is beneficial for diabetics, improving overall well-being and helping to prevent many complications of the disease.
Benefits and harms for the liver
Lentil grains, like all legumes, contain lecithin acid in large quantities. This substance has the ability to restore liver cells. The seeds of this side plant have a diuretic effect, prevent the accumulation of excess fluid, and promote the renewal of liver cells. Lentils are a storehouse of natural protein and are practically devoid of fat. The product is extremely beneficial for the liver. Nutritionists recommend eating lentil cereal dishes 1-2 times a week.
You may be interested to know that sorbitol, millet, dates and pine nuts also have a beneficial effect on the liver.
You can prepare a decoction of lentils to cleanse the liver, you will learn more from the video:
For women
Lentil grains contain isoflavones, which prevent the occurrence and development of malignant tumors in the breast. They are preserved even in seeds that have undergone heat treatment.
For weight loss. This legume is rich in protein, which provides the body with energy for many hours and has virtually no fat. In addition to weight loss, the normal functioning of the body as a whole is improved. This natural product supports the body during diets, supplying it with all vital substances.
Lentil cereals help achieve the correct balance of hormones, improve metabolic processes, which leads to natural weight loss.
Vitamin E has a beneficial effect on appearance and gives beauty “from the inside.” Zinc makes muscles flexible, which is very important for a successful birth process without tearing.
Is it possible for pregnant women? During pregnancy, it is important to consume the most valuable foods possible. Thanks to folic acid in the cereal, lentils promote the proper development of the fetal brain, provide vitamins and other important substances to the body of the mother and the unborn baby.
When breastfeeding. The beneficial properties of lentils make it possible to recommend this product for breastfeeding. You can include lentils in the menu of nursing mothers after the baby is 2 months old to avoid colic and other tummy problems.
It is also useful for young mothers to take brewer's yeast. This remedy not only increases milk volume during breastfeeding, but also helps a new mother cope with postpartum depression.
For children
Lentils should be offered to children over 2 years of age. It is better if this legume is part of a multi-component dish and is well boiled because The digestive system of a small organism is not yet perfect. For children's nutrition, it is best to use red, yellow and sprouted cereals.
Children enjoy eating red lentil soup
How is it useful for men?
Eating lentils will bring invaluable benefits to men. The natural product helps cleanse blood vessels, reduce “bad” cholesterol and prevent the development of heart disease, which often affects representatives of the “stronger” sex.
Zinc in lentil beans restores male strength, and protein helps effectively build muscle mass. Thanks to magnesium and potassium, muscles become elastic.
For those involved in bodybuilding, lentils are an important food product. Cereals contain vegetable protein that can be easily digested. The beneficial substances of lentil beans help keep muscles toned. Lentils saturate the body with calories for a long time. It should be consumed before and after workouts.
