Lentils are a very old cultivated plant. The Bible already mentions how Esau, Isaac’s son changed his firstborn for a bowl of this legume. It was already known in Egypt, where it was the food of the poor.
Later, the lentils were imported to northern Europe, where, on the contrary, they became the food of the rich. Today it is cultivated especially in India, Pakistan, Ethiopia and some states of the former Soviet Union. But what are the benefits and damages of lentil porridge? Why should they be consumed?
Composition and caloric value of the porridge
100 g of raw granals (a large ration of lentil porridge or 2 small portions) contain more than 50% of the recommended daily protein intake, many B1 and B6 vitamins, and twice the daily dose of folic acid.
Lentils are a good iron source (almost 100% Der in 100 g). This micronutrient is found in lentils in greater quantity than in meat and eggs. In addition to iron, this crop also brings to the human body a large number of other components involved in the formation of red blood cells (folic acid and copper). A high fiber content favors intestinal peristalsism.
The fiber in the intestine brings together bile acids and cholesterol of other foods, thus helping to eliminate them from the body. Thus, lentil consumption is suitable for a diet aimed at reducing blood cholesterol levels.
Important nutrient content table and caloric value of raw lentils (100 g):
| Nutrients | Quantity (g) | Vitamins | Quantity (mg) | Minerals | Quantity (mg) |
| Carbohydrates | 22 | А | 45 IU | Calcium | 25 |
| Fats | 0,5 | С | 16. 5 | Iron | 3,2 |
| Omega 3 | 38 | Thiamine | 0,2 | Magnesium | 37 |
| Omega-6 | 181 | Riboflavin | 0,1 | Match | 173 |
| Protein | 9 | Niacina | 1,1 | Potassium | 322 |
| Calories | 106 | В6 | 0,2 | Sodium | 11 |
| Water | 67. 3 | Folate | 0,1 | Zinc | 1,5 |
| Pantothenic acid | 0,6 | Copper | 0,4 | ||
| Manganese | 0,5 | ||||
| Selenium | 0. 006 |
Important nutrient table and caloric content of boiled lentils in water (100 g):
| Nutrients | Quantity (g) | Vitamins | Quantity (mg) | Minerals | Quantity (mg) |
| Carbohydrates | 19. 5 | А | 8 me | Calcium | 19 |
| Fats | 0,4 | С | 1,5 | Iron | 3,3 |
| Omega 3 | 37 | Thiamine | 0,2 | Magnesium | 36 |
| Omega-6 | 137 | Riboflavin | 0,1 | Match | 180 |
| Protein | 9 | Niacina | 1,1 | Potassium | 369 |
| Calories | 114 | В6 | 0,2 | Sodium | 238 |
| Water | 69. 6 | Folate | 0. 181 | Zinc | 1,3 |
| Cellulose | 7,9 | Pantothenic acid | 0,6 | Copper | 0,3 |
| Е | 0,1 | Manganese | 0,5 | ||
| К | 0. 017 | Selenium | 0. 028 |
As you can see, the caloric value of lentil porridge in water is slightly higher than that of raw cereals. But it is important to take into account the highest sodium content, especially if hypertension is suffered and edema is prone.
The properties of lentil porridge
The benefits of lentils for human health:
- High fiber and protein content, which are basic components of organs and muscles.
- Improves brain function.
- Positive effect on skin quality.
- Improvement of depressive mood.
- Nausea reduction during pregnancy.
- It favors growth, accelerates wound healing.
- Improvement of hematopoiesis.
- Improve immunity.
- Control blood insulin level.
- Prevent constipation and intestinal problems, stimulate intestinal activity.
- Reduce cholesterol.
Benefits
What are the benefits of lentil porridge? They clean the intestines, increase the number of beneficial intestinal bacteria that facilitate digestion, purify blood, reduce the level of harmful LDL cholesterol. Cereals help stabilize blood pressure, have an ant i-inflammatory effect, relieve rheumatoid arthritis.
Cereals have been shown to reduce the risk of cancer. They also relieve the symptoms of menopause, such as suffocation and night sweats (by the phytoestrogens they contain). The healers often recommend it as a substitute for hormonal treatment.
As already said, it is an amazing source of a series of important substances to extract energy and favor metabolism. Therefore, lentils are an ideal food for vegetarians or for people who want to reduce animal fats in their diet. Thanks to its natural sugar, which is slowly released in the bloodstream, they are among foods with a low glycemic index. It provides sustained energy and slow combustion. This avoids blood sugar fluctuations and, therefore, humor changes.
Protein
Like all legumes, lentils are rich in protein. They are suitable for a healthy diet, as well as for vegetarians, vegans and those who avoid meat and animal products.
Vitamins and minerals
In addition to calcium, selenium, zinc, potassium, magnesium, manganese and phosphorus, lentil porridge contain important iron amounts. That is why they must be in the diet of people with anemia.
Cellulose
If you look for a quality fiber source, you are on the right track. The lentils are rich in fiber, which provides lasting satiety and regulates digestion.
Vitamin B6
Lentils contain important group B vitamins, especially vitamin B6or pyridoxin. This vitamin improves mood, relieves depression, has a positive effect on brain function and skin quality. It is especially indicated for pregnant women suffering from morning nausea.
Without flatulence
Most legumes have an unpleasant and undesirable property: they cause swelling. But this is not the case of lentils. They hardly cause swelling.
Low glycemic index
This product has a very low glycemic index (around 30). Regulates blood sugar levels and slows the emptying of the stomach. As a result, one feels satiated for much longer, which is important in thinning diets and for diabetics.
Easy digestibility
The lentils are the most digestible of all legumes, which makes them suitable for young children, pregnant women, infant mothers and people on diet. It is an excellent preventive measure against constipation and is good for the entire digestive system.
Damages and contraindications
If you are not used to consuming fiber, include it in your diet gradually. This will help you avoid flatulence. The lentils, like the beans, the peas, the soy and the peanuts, are legumes. Therefore, if you are allergic to any of these foods, be careful when eating lentils as well. Allergies are an important potential danger to health.
The most common manifestations of allergies include respiratory problems (including asthma and rhinitis) and skin reactions. In severe cases there can be an anaphylactic shock that requires immediate medical attention.
Cross allergy to lentils occurs more frequently with peas sensitivity, and less frequently with peanut allergy.
Excessive consumption entails risks to the organism such as renal damage, diarrhea, stomach cramps, bile calculations and hyperpotasemia (associated with fatigue, weakness and irregular heartbeat). Due to its purine content, this legume is not suitable for the diet of people suffering from drop. Its phosphorus content and other substances make it inadequate for radical renal diets.
How to choose a semolina
The lentils are available in various varieties in shops. Among the best known varieties, already used in the kitchen by our grandmothers, are brown lentils and dark green. Today you can buy yellow, red and black. All are rich in protein and do not contain gluten.
Green Granons
It is a very energetic and nutritious Jew, low in fat. It is rich in folic acid and iron to help prevent anemia. Green lentil is the best known. It is the greatest, so it usually takes longer to cook. But it is the one that best maintains its form after cooking.
This type of lentil also includes the thick green semolina originally from the French region of Le Puy-en-Velais.
Red semolina
The red lentils are obtained by peeling and starting in half the yellow variety. This reduces cooking time and eliminates the need for previous soaking. It is a rich source of iron, selenium, phosphorus, zinc, vitamin B6. The starch containing lentils (and other legumes) is slowly absorbed due to its fiber content, allowing glucose to be uniformly released in the bloodstream. This makes the product suitable as fast snack in the afternoon.
Gradual glucose release is important to keep blood sugar levels stable. This will appreciate not only diabetics, but also the people who try to lose weight.
Red lentils are ideal as the first most concentrated source of protein for babies since the first months of the introduction of complementary foods. Because of their absence of swelling, infant mothers are recommended. The semolina is mainly used for soups and salads. It is easily boiled.
Black lentils (Beluga)
Black lentils are a very nutritious food. For 100 g of product there are 2 times more proteins than in the tofu, and a lot of fiber. Black lentils contain common antioxidants on berries (such as blueberries and blackberries). It is also a good source of vitamins (group B) and minerals (iron and magnesium). Unlike other legumes, Beluga does not need to remove before cooking.
It is ideal in salads, fish and roots plates. It can be seasoned with nut oil, sesame oil or balsamic vinegar and a mustard splash.
How to cook lentil porridge
The legumes would be in our dishes much more often if we did not have to soak them for hours. But this is not applicable to lentils, which are soaked for a short time (or nothing) and are cooked in 15 minutes.
Let’s look at some recipes for cooking lentils.
Lentil porridge
- 1 tablespoon of olive oil
- 1 chopped onion
- 2 garlic cloves;
- 250 g of lentils;
- 1 tablespoon of vegetable broth;
- 1 tablespoon of chopped celery;
- 1 lemon juice;
- salt and ground pepper;
- improvena, oregano.
Sauté the onion and garlic in the oil. Add 1. 2 liters of water, lentils and vegetable broth. Cook about 20 minutes. Add the celery, cover and cook over low heat for 15-20 minutes, controlling and stirring occasionally, care that the water does not boil. Season with pepper and salt. The improvement and oregano will eliminate the risk of stomach swelling.
Lentils with plums
- 500 g of brown lentils;
- 2 handfuls of dry plums;
- salt;
- oil;
- Green onions.
Soak the cereals for 2 hours and cook them until they are semiiblaond. Add plums and cook over low heat. All liquid must be absorbed. Finally, add salt, a piece of butter, decorate with finely chopped chives.
Yogurt lentil soup
- 50 g of lentils;
- 3 potatoes;
- 4 tablespoons of white yogurt;
- sea salt;
- 2 tablespoons of whole wheat flour;
- 1 l of water.
Boil lentils in salt water until they are soft. Just before they boil, add the diced potatoes and simmer along with the semolina. Add the flour while stirring. When cooked, remove from heat and add the yogurt.
Heat cooking softens the cellulose fibers of the semolina, which facilitates its digestion. This process also destroys the lectin (a toxic protein) present in all raw legumes. Rinse the lentils or soak them in cold water for several hours before cooking them.
Some special considerations for consumption
Lentils can be cooked in different ways or consumed raw or germinated. The germination must be done as follows: rinse the lentils well, pour cold water on them and leave them covered all night. The next day, drain the water. Extend the lentils on a flat surface, cover them gently with a damp cloth and let them germinate in a warm place. Sprinkle water as necessary to prevent them from drying out. When the outbreaks reach about 5 mm, the lentils will be ready to eat.
Consumption by children
Lentils can be introduced into the children’s diet from 9 months as a source of protein. They are well cooked to a soft porridge, so it is not necessary to crush them.
During pregnancy and breastfeeding
In pregnant women, semolina relieves nausea. It is also good for infant mothers, since it is easy to digest, it contains iron and, most importantly, it does not cause swelling.
During the diet
The product is especially recommended for diabetics and thinning diets. The fiber it contains is soluble and all stomach carbohydrates are gradually absorbed in the bloodstream, which guarantees a sensation of lasting satiety.
