A wholesome and adaptable meal that has been relished for millennia is lentils. They are a particular kind of bean that are usually tiny, flat, and round in form. They can also be green, brown, black, or scarlet in colour. Due to their high protein content, lentils are a common ingredient in many different dishes around the globe and are well-liked by vegans and vegetarians. We will examine the pros and drawbacks of legumes in this piece.
Benefits of Lentils
- Good source of plant-based protein: Due to their high plant-based protein content, lentils are a wonderful complement to a vegetarian or vegan diet. About 18 grammes of protein, or the same amount as 3 ounces of prepared chicken breast, can be found in one cup of boiled legumes. Amino acids, the building elements of protein required by our bodies for healthy cellular activity, are another important nutrient found in abundance in lentils.
- High in fiber: Lentils are high in fiber, which is important for maintaining good digestion and regulating blood sugar levels. Fiber helps to slow down the absorption of carbohydrates, which can prevent spikes in blood sugar levels. Additionally, fiber is important for promoting bowel regularity and preventing constipation.
- Rich in essential vitamins and minerals: The vital vitamins and minerals that our systems require to remain fit are abundant in lentils. They contain a lot of iron, which is crucial for preserving the health of red blood cells and avoiding anaemia. Additionally, lentils are an excellent source of folate, which is necessary for a foetus’s healthy growth during pregnancy, and potassium, which is necessary for controlling blood pressure.
- Low in fat and calories: Lentils are low in fat and calories, making them a great addition to a weight loss diet. One cup of cooked lentils contains only 230 calories and less than 1 gram of fat. Additionally, lentils are rich in fiber and protein, which can help to increase satiety and promote feelings of fullness, which can aid in weight management.
- May help lower cholesterol levels and reduce the risk of heart disease: Studies have shown that consuming lentils regularly may help to lower cholesterol levels and reduce the risk of heart disease. This is likely due to the high fiber content of lentils, which can help to lower LDL cholesterol levels (the “bad” cholesterol) and improve overall heart health.
- Versatile ingredient: Lentils are a versatile ingredient that can be used in a variety of dishes, such as soups, stews, salads, and curries. They can also be used to make vegetarian and vegan versions of popular meat-based dishes, such as lentil burgers or lentil meatballs.
- Sustainable crop: Lentils are a sustainable crop that has a low carbon footprint, making them a great choice for environmentally-conscious diets. They are also relatively easy to grow and require less water than many other crops, which can help to conserve water resources.
- May improve gut health: Lentils contain a type of carbohydrate called resistant starch, which is not digested in the small intestine and instead reaches the large intestine, where it can act as food for beneficial gut bacteria. This can help to promote a healthy gut microbiome and improve overall gut health.
- May help reduce the risk of certain cancers: Some studies have suggested that consuming lentils regularly may help to reduce the risk of certain cancers, such as breast cancer and colorectal cancer. This is likely due to the high fiber content of lentils, which can help to promote bowel regularity and prevent the formation of cancer-causing compounds in the colon. Additionally, lentils are a good source of antioxidants, which can help to protect cells from damage that can lead to cancer.
Disadvantages of Lentils
- Can cause digestive issues: Some individuals may experience stomach problems from eating lentils, particularly if they are overcooked or eaten in large amounts, such as swelling and flatulence. This is a result of legumes’ high fibre level, which some people may find challenging to process. Lentils should be fully cooked and introduced to your diet in modest amounts at first to prevent stomach problems.
- May contain anti-nutrients: Lentils may contain anti-nutrients such as phytic acid, which can interfere with the absorption of certain nutrients like iron and zinc. While this is not usually a problem for healthy individuals with a varied diet, it can be an issue for people who rely heavily on lentils as a protein source.
- Must be cooked thoroughly: Lentils must be cooked completely to reduce the chance of food illness. Lentils that are raw or overcooked may contain poisons or dangerous microbes that can make you sick. Lentils should be simmered for at least 10 minutes, or until they are mushy and delicate, to guarantee correct cooking.
- May not be suitable for individuals following a low FODMAP diet: Lentils may not be suitable for individuals following a low FODMAP diet due to their high content of oligosaccharides, which can cause digestive issues in some people with IBS or other gastrointestinal disorders. However, some individuals may be able to tolerate small amounts of lentils if they are properly prepared.
- Allergic reactions or intolerance: Some people may be allergic to lentils or have an intolerance to them, which can cause symptoms such as hives, swelling, or difficulty breathing. If you experience any of these symptoms after consuming lentils, it is important to seek medical attention immediately.
- May interfere with medication absorption: Lentils contain substances called phytates, which can bond to certain minerals in the intestinal system and block their uptake, including iron, zinc, and calcium. People who depend on these nutrients for their health, such as those with anaemia or osteoporosis, may find this to be concerning. Additionally, phytates may impact certain medications, and taking these drugs with legumes may reduce their uptake and efficacy.
- May cause flatulence: As was already stated, legumes contain a lot of oligosaccharides, which are carbs that some individuals may find challenging to process. This may result in the digestive system producing gas, which may swell you up and make you feel uncomfortable. The probability of these adverse effects can be decreased by correctly marinating and preparing legumes, which can also help to lower the amounts of oligosaccharides and make them simpler to process.
Read Also: Power Foods for Strong and Healthy Bones: A Guide to Backbone Strength food
Conclusion
A wholesome and adaptable meal, lentils have a number of positive health effects. They can lower the chance of cardiac disease and help with weight control because they are a wonderful source of fiber, important vitamins, and minerals as well as plant-based protein. When adding legumes to your diet, you should exercise care because they might not be appropriate for everyone. As with any new meal, it is advised to begin with tiny servings and pay attention to how your body reacts before deciding whether or not legumes are appropriate for you.
How useful was this post?
Click on a star to rate it!
