Lentils benefits and contraindications Lentils are legumes, related to beans and peanuts, and some are comparable to dry peas in appearance, although they are not as sweet.
Botanists believe that they originated in the Near East and were probably one of the first crops domesticated there. This is important given its nutritious nature. Like beans, they are high in protein, around 26%. In fact, the only legumes that are higher in protein than them are soybeans and beans.
People grow lentils in much of the world, and you’re more likely to find them in the dried form. When harvested, they are removed from the pods, essentially turning them into seeds of the lentil plant. You will find them in many varieties and in a large number of colors.
Many may be familiar with slightly tan or green versions, but you can also find them in various shades of red, orange, gold, and even black. There is no significant difference between the varieties in terms of flavor, although green lentils are somewhat nutritionally superior to other forms because they tend to be higher in dietary fiber.
Unlike dried beans, lentils do not require pre-soaking overnight before cooking. Instead, most cooks recommend that you first pick out these UFO-shaped beans and remove any that look broken or damaged. Cooks recommend rinsing them, too. If you want to avoid the hassle of cooking, you can sometimes find these beans canned.
You’ll find lentils in a variety of dishes, all over the world. They make a hearty addition to soup or stew, and can be featured as the main ingredient in Indian food like dal. Middle Easterners include them in a host of different foods, including the popular Mejadra, which simply means rice and lentils. These two ingredients are often combined in dishes, since they take about the same cooking time and, combined with the rice, form the proteins the body needs.
One of the reasons cooks prefer lentils is that they don’t have a strong flavor on their own. They do a great job of absorbing flavors and spices, so if you’re making any lentil dish, know that they’ll taste about the same as the stronger flavors in that dish.
In the US, we’re often used to eating these beans hot and thinking of them as one of our comfort foods, but they’re also great when added to salads and served cold. You can serve them in a vinaigrette or add them to dishes like tabbouleh for a refreshing summer dish.
In terms of nutritional quality, these legumes are a superior food. In addition to being about 26% protein, a single serving of lentils, about a half cup (about 113 grams) uncooked, has 60% of the Recommended Dietary Allowance (RDA) for iron, 67% of the RDA. for vitamin B1 and a whopping 31 grams of dietary fiber.
The high fiber content can be instrumental in helping to lower total cholesterol, and can easily help you meet your recommended daily fiber requirements. They are an excellent food, adaptable to many dishes, and certainly rank as one of the most nutritious foods available in the human diet. Let’s see, below, more about the benefits and contraindications of lentils.
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lentil benefits
healthy diet for pregnancy Lentils are rich in folic acid, minerals such as iron, zinc, copper, manganese, molybdenum, selenium and boron, and vitamins. These compounds are very important for a healthy and balanced diet, especially for adolescents and pregnant women.
High source of protein Lentils are the easiest and cheapest protein source to meet daily protein requirements. These legumes contain essential amino acids and we all know that these are the building blocks of protein. Therefore, having lentils in the form of sprouts daily is good for normal development, reproduction, lactation and immunity.
Power source. Lentils contain starch and carbohydrates and several other vitamins. Having lentils in the diet makes the body feel light and energetic.
antioxidant Lentils are rich in antioxidant compounds and vitamin B and beta-carotene and tannins. These compounds help protect against deadly diseases like cancer, cardiovascular disease, and also help lower blood lipids..
Improves digestion The high fibers in lentils help facilitate digestion and water absorption and carry all the waste from the digestive tract.
control diabetes Lentils help improve blood glucose level, lipid and lipoprotein metabolism. Lentils help lower fasting blood sugar and the glycemic index in diabetics.
Prevents obesity. Obesity is becoming an increasingly lifestyle-related problem today. Lentils are an easy solution to obesity. As it is rich in carbohydrates and fibers with low calorific value. Thus, it suppresses the accumulation of fat and reduces appetite.
Reduce the cholesterol The phytosterols and β-glucan in legumes help reduce total cholesterol in the body. It also lowers LDL cholesterol and increases HDL cholesterol. Which further protects from cardiovascular disease.
Prevents Parkinson’s disease Red lentils contain quercetin, a type of secondary metabolite that reduces muscle stiffness in the brain.
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Lentil Side Effects
Consuming too many lentils can have health consequences, including increased flatulence, amino acid side effects, kidney failure, and potassium toxicity. Some people may also experience an allergic reaction.
Flatulence Lentils contain 4 grams of fiber per 100-gram serving, according to Purdue University. Multiple servings of lentils can cause flatulence, since the fiber is not digested in the small intestine and must be broken down into gas by the large intestine. In addition, lentils contain anti-nutritional elements that the body cannot digest, such as hemagglutinins, oligosaccharides, and trypsin inhibitors.
When too many anti-nutritional items are consumed, excess flatulence occurs. Oligosaccharides are prebiotics, or indigestible food ingredients that increase the proper growth of bacteria. According to the University of Nebraska-Lincoln, they can cause flatulence, stomach cramps, and intestinal discomfort from the gas released during fermentation.
lysine Lentils contain lysine, an essential amino acid that aids in the maintenance of growth, nitrogen preservation, calcium absorption, and maintenance of lean body mass. Lysine may also inhibit the growth of the herpes virus and may improve athletic performance, according to James Madison University.
However, if you consume large amounts of lysine, this amino acid can cause gallstones, increase your cholesterol levels, and lead to kidney failure. Also, the university notes, lysine taken in very high doses, 15 to 40 grams per day, can cause abdominal cramps and diarrhea.
Protein One cup of lentils contains 18 grams of protein, according to the Harvard School of Public Health. Your body needs approximately .8 grams of protein per kilogram of body weight. However, excessive protein consumption can increase your risk of developing kidney disease. According to the Harvard University Gazette, a high-protein diet tends to accelerate kidney dysfunction, compared to a low-protein diet. A high protein diet puts additional stress on the kidneys to process protein and filter waste from the body. Over time, this added stress can damage the kidneys and affect kidney function.
hyperkalemia Potassium contributes to the functioning of the heart, nerves and muscles. However, when excess potassium enters the bloodstream, hyperkalemia can occur. Hyperkalemia may cause no symptoms or may cause symptoms such as fatigue, weakness, irregular heartbeat, breathing problems, vomiting, tingling, and numbness.
A diet high in potassium or high in protein can cause hyperkalemia, according to the University of Maryland Medical Center. Consuming too many lentils, a rich source of protein and potassium, can contribute to the development of hyperkalemia.
Allergic reactionLentils are classified as legumes, which puts them in the same family as beans and peanuts. That means if you have a peanut allergy, you may also be allergic to lentils. Fortunately, you can take care of yourself by carefully watching your symptoms and choosing to eat other plant-based proteins.
According to the Allergen Bureau, a test among Spanish children that demonstrated an allergy to legumes showed that the most common symptoms were respiratory in nature, including asthma and rhinitis. Skin reactions were also present in some children.
The European Union’s InformAll Allergy Database also notes that oral allergy syndrome, hives, and rashes can occur, and in severe cases, a person who is allergic to lentils may experience anaphylaxis and require urgent care. If you are especially sensitive to lentils, you may even notice symptoms in response to inhaling steam when cooking food. So far we have seen everything related to the benefits and contraindications of lentils. If you have any questions about lentils benefits and contraindications, you can ask them in the comments section.
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Reference:
https://www.ncbi.nlm.nih.gov/pubmed/23865478
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