Lentils - useful and healing properties. The composition and calorie content of lentils

Lentils are one of the oldest products successfully cultivated by man. She was held in high esteem by the ancient Egyptian pharaohs, by the Babylonian nobility, and for ordinary people she always replaced meat and bread. The benefits of eating this product are so great that lentils can become a source of fiber, quality protein, minerals and vitamins when consumed regularly. It has a few more advantages, which we will discuss later. The low fat content, good glycemic index and low calorie content of boiled lentils make them indispensable in the diet.

Varieties of lentils

This plant belongs to the legume family, as well as beans and peanuts. It is cultivated in many countries, so there are quite a few varieties of it. On the shelves of the store you can find orange, green, black and gold lentils. Regardless of the color, it has excellent indicators of the content of nutrients. The color of the grains does not affect the taste.

Green lentils contain slightly more dietary fiber and protein and are superior to other varieties in these indicators. But overall this is a very useful product. Each variety has its own subtle, specific taste. Brown lentils are mainly used in soups. Boiled green fruits are added to salads. Red lentils are often used in sauces and purees.

Nutritional value and calories

A feature of this product is that, in the presence of a large amount of nutrients, lentils contain practically no fat. 100 grams contains about 53 g of carbohydrates, 35 g of protein, no more than 2 g of fat, 4.5 g of minerals, 4 g of fiber and 14 g of water. These figures may vary slightly depending on the variety of the plant and the method of its cultivation.

Lentils are very often used during fasts when food of animal origin is not allowed. These fruits may well replace meat and saturate the body with the necessary vitamins and nutrients. The calorie content of boiled lentils and its nutritional value will be slightly different. 200 grams of such a product contains 18 g of protein, 40 g of carbohydrates, 4 g of sugar, 15 g of fiber and 138 g of boiled lentils is 230 kcal per 200 g.

Compound

Lentils are an excellent natural source of fiber, as are all legumes. Its use not only provides the body with the daily norm of this substance, but also normalizes the functioning of the gastrointestinal tract, allows you to control appetite and weight and eliminate the problem of constipation. Lentils are also proteins, which are known to help muscle development. This is especially true for those who follow a vegetarian menu. Protein is mostly found in animal foods, and lentils can be a great substitute for meat. In terms of the number of vitamins, it is also a leader.

Especially a lot of thiamine (vitamin B1) and folic acid (vitamin B6) in this product. They are necessary for the proper functioning of the brain and the absorption of nutrients by the body. The composition of lentils also includes some minerals: iron, potassium, copper and magnesium. Potassium is necessary for the heart muscle, it reduces the risk of stroke and osteoporosis. Magnesium is needed for bone development, and iron is needed to prevent anemia. Copper is an antioxidant and protects cells from mutations. And given that the calorie content of boiled lentils is very low, it can be consumed without prejudice to the figure.

The benefits of lentils

Due to the presence of lentils, it helps to reduce the level of cholesterol in the blood. Soluble fiber blocks carbohydrates, which slows down the absorption process. The body does not experience sudden fluctuations in blood sugar levels, which is important for diabetics. A large amount of fiber allows you to quickly saturate the body.

That is why dishes from this product are satisfying, but low in calories. This property will be useful for those who follow their figure and diet. The presence of a large number of nutrients increases metabolism. Eating lentils improves digestion, lowers blood pressure and helps reduce the risk of dangerous diseases such as Alzheimer's disease, cataracts, diabetes or osteoarthritis.

Contraindications

Despite the large number of useful properties, lentils have some contraindications. Firstly, excessive consumption of this product can lead to flatulence. Secondly, a large amount of protein can cause kidney disease, as there is an additional load on filtering and removing fluid from the body. A large amount of potassium can lead to the development of hyperkalemia. This disease manifests itself in the form of apathy, fatigue, breathing problems and numbness of the limbs. Therefore, it is necessary to use lentils in moderation, without reaching fanaticism, as, in principle, any other product.

How to cook lentils

This product is very easy to prepare. Before red or another color, it is necessary to rinse it thoroughly and remove debris. It does not need to be pre-soaked, which is very convenient. We take three parts of liquid for one part of lentils. If you place the grains in boiling water, then more vitamins will remain in the finished product.

When the water boils again, you need to reduce the fire. If you need crumbly lentils, for example, for making a salad, then it should be cooked for about 5-10 minutes. If you need a softer texture, then you should cook longer. Knowing how to cook red lentils, you can cook many wonderful dishes.

Lentil puree

This is the easiest recipe. Lentil puree is made from already cooked grains. They add a spoonful of olive or other oil and salt. All this is turned into a puree using a blender. Optionally, you can also add garlic or fragrant herbs and spices. To make the puree more airy, you need to increase the cooking time of the original product.

cream soup

Lentil cream soup is not only healthy, but also tasty. For cooking, take 100 grams of grains, two cloves of garlic, one small onion, 10 grams of flour, one egg, croutons, oil, salt and pepper. Boil the lentils, add chopped onion and garlic to it and bring the dish to readiness. Then we rub it through a sieve. So the cream of lentil soup will turn out more tender. Then lightly fry flour in vegetable oil, add salt and spices and dilute with broth or decoction left over from cooking lentils. Serve this dish with croutons and chopped egg. the calorie content of which will be very low, suitable for dietary nutrition. Use lentils in your diet and saturate your body with useful substances.

Diets and healthy eating 26.11.2017

Legumes occupy a special niche in a healthy human diet, they are rich in vegetable protein, which in many cases replaces animal proteins. This is especially important for people practicing a vegetarian diet. Most often, we use peas and beans for food, forgetting about lentils, an unusually useful product for us with a rich composition. Perhaps because many do not know what can be cooked from it.

There are known facts that in ancient times lentils made up a large part of the diet of the peoples of India, Greece, Egypt, Central and South Asia, replacing many products, including meat. In ancient Rus', lentils were also in great demand, as a complete product necessary for the body. Soups, cereals were prepared from it, bread was baked. In our modern life, little was known about lentils for a long time, and it was difficult to find them on sale, but now lentils are sold in almost all major stores.

I got acquainted with lentils a long time ago, I tried all its types available for sale and fell in love with this product forever. Now everyone in my family loves lentil dishes. Today we will consider the benefits and harms of lentils, recipes for its preparation.

Lentil is a herbaceous plant of the legume family. See what it looks like in nature and what the beans themselves look like.

Useful properties of lentils

Lentils have a high nutritional and energy value, the protein in its composition is easily absorbed by the body, and complex carbohydrates are absorbed for a longer time, thereby allowing the body not to feel hunger for a long time.

calories

The calorie content of dry lentils, depending on its variety, ranges from 218 to 285 kcal. The calorie content of boiled lentils is significantly reduced and is approximately 110 - 140 kcal per 100 grams of product. This is relatively small, so lentils can be safely included in your diet for people who maintain a stable weight. Here is a more detailed table of its calorie content.

Lentil calorie table per 100 grams of product:

Compound

The composition of lentils contains proteins, carbohydrates, fiber, starch, Omega-3 and Omega-6 fatty acids, the amino acid tryptophan. Of the vitamins, vitamins B1, B2, B6, B9, PP, A and E can be called. The mineral composition is very impressive, it is potassium, calcium, phosphorus, iron, manganese, chromium, zinc, copper, boron, selenium and others.

Lentils - health benefits

What is useful lentils for the body? Lentils include most of the substances necessary for the life of the human body; in this capacity, it has no equal among legumes.

• Almost a quarter of the mass of lentils is vegetable protein, which is not inferior in value to animal proteins. The human body cannot exist without protein food, proteins do not accumulate in the body, but must be supplied with food daily. Proteins are the most important building material of body cells, are involved in all metabolic processes and are necessary for the normal functioning of organs. Lentils in this case are just a godsend for people who, for one reason or another, limit the consumption of meat food.
• Lentils contain the amino acid tryptophan, which increases blood levels of serotonin, the joy hormone responsible for our peace of mind, sound sleep and good appetite. In the autumn-winter period, when serotonin levels are significantly reduced, it is important to eat foods rich in tryptophan in order to increase resistance to stress, avoid depression and other problems.
• The benefits of lentils for the body are invaluable in the presence of nicotinic acid (vitamin B3, niacin), which plays an important role in cholesterol and lipid metabolism, is necessary for the absorption of proteins, fats and carbohydrates. This vitamin improves blood circulation, cleanses and strengthens blood vessels, which in turn serves.
• The high amount of minerals in lentils is an indication of their health benefits. Lentils are rich in potassium, a vital mineral for the normal functioning of the nervous, cardiovascular and musculoskeletal systems, every cell of our body needs this macronutrient.
• The high content of iron indicates the benefits of lentils for the production and maintenance of normal hemoglobin levels and oxygen saturation of our body cells. Iron plays a significant role in maintaining the immune system and in the regulation of metabolism in the human body.
• Another important trace element rich in lentils is molybdenum, which promotes the absorption of iron, is involved in the synthesis of many enzymes, vitamins and hemoglobin, improves the nutrition of all tissues and cells of our body.
• Lentils have a low glycemic index, so it is recommended to include them in the diet of people suffering.
• Complex carbohydrates are slowly and fully absorbed in the body, without increasing the level of glucose in the blood, do not overload the digestive tract, which is very important for such patients.
• Another beneficial property of lentils is their high fiber content, which not only improves digestion, it is very important for the prevention of colon cancer.
• Lentils are one of the clean products that do not have the ability to accumulate toxins and nitrates in themselves, this is important, since the environment and food are polluted almost everywhere.

Lentils are good for sprouting, their sprouts contain a large amount of vitamin C, which makes sprouted beans an important nutrient for increasing the body's defenses.

I suggest watching a video about the benefits and possible harms of lentils for our health.

The benefits of lentils for women

Separately, I would like to say about the benefits of lentils for a woman's body, since these beans contain vitamin A, vitamin E, folic acid and phytoestrogens, similar to female sex hormones.

And wonderful music sounds for the soul. ERNESTO CORTAZAR. my first love .

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Lentils are one of the oldest foods cultivated by man. It has a high content of substances useful for the body, is easily digested and quickly saturates. The low calorie content of lentils allows you to use it for fasting days and diet food.

Types of lentils

In cooking and nutrition, the following varieties are most often used:

• brown (or pardina). The most used variety. It has a taste of nuts and mushrooms, is used to prepare dietary first courses and casseroles;
• green (or French, puy). These are lentils at an early stage of maturity. When boiled, it retains its shape, so salads are prepared from it, as well as composite side dishes;
• red (or Egyptian). Shelled brown groats, without shell. Cooks quickly, cooks well. It is used for making porridge, mashed soups;
• black (beluga). It is considered the most refined (and expensive). Doesn't melt. Has a spicy aftertaste. Used in soups, side dishes, salads, stews.

Composition and properties

This cereal stands out among legumes with a high protein content - about 60%. Lentil protein is highly nutritious and easy to digest. Vegetarians use lentils as a complete substitute for meat. No less useful is vegetable fiber, which improves the functioning of the gastrointestinal tract. Lentils also contain a lot of iron, folic acid, thiamine.

The composition also includes other mineral components: potassium, calcium, magnesium, zinc, silicon, iodine, etc. In addition to folic acid (vitamin B9) and thiamine (B1), cereals contain other vitamins of this group, as well as A and PP. Vitamin C is found in high doses in sprouted grains. Nutritionists especially note the content of useful and important omega-3 and omega-6 acids.

According to nutritionists, lentils are useful for:

• diseases of the gastrointestinal tract (the combination of easily digestible protein and a complex of minerals improves metabolism, improves the functioning of the gastrointestinal tract);
• depression, nervous diseases (tryptophan contained in lentils helps in the production of serotonin, which improves mood);
• low hemoglobin level (croup saturates the body with iron);
• oncological diseases (due to the content of isoflavones);
• cardiovascular diseases (potassium and magnesium strengthen the heart muscle, protect against stroke);
• diabetes mellitus (lowers blood sugar levels due to "slow" carbohydrates).

Lentils are an indispensable component in dietary nutrition. Dishes based on it quickly saturate the body due to the large amount of fiber. "Slow" carbohydrates keep the feeling of satiety for a long time, controlling appetite. The low fat content eliminates the appearance of excess weight.

There are many recipes for lentil dishes - from soups to desserts, so even with a strict diet, you can eat varied. The low glycemic index allows it to be included in the diet of diabetic patients.

BJU lentils

Calories in raw lentils per 100 grams

Calorie boiled lentils per 100 grams

Lentils for weight loss

Lentils are popular with nutritionists, primarily because of their low calorie content. The fat content in the product is minimal, and boiling reduces it to almost zero. Vegetable fiber, which is rich in lentils, gives a feeling of satiety even with a small amount of food eaten, which eliminates overeating. In addition, fiber helps the normal functioning of the digestive system.

For the assimilation of vegetable protein, which is rich in lentils, the body spends energy, i.e. provides calorie consumption. The predominance of "slow" carbohydrates guarantees a long-lasting feeling of satiety. The rich vitamin and mineral composition ensures the intake of substances necessary for vital activity even with a limited diet.

Lentil diet is also convenient from a culinary point of view. There are many lentil dishes - soups, cereals, stews, salads, desserts, etc. As a rule, they are easy to prepare. Therefore, with a minimum investment of time, you can provide a varied menu for every taste, even with severe dietary restrictions.

In addition, lentil dishes are delicious both hot and cold, so it is convenient to take them with you if necessary so as not to disturb the diet during a diet or on fasting days.

The effectiveness of the lentil diet is confirmed by nutritionists. It has been proven that eating only this product for a week guarantees weight loss of at least three kilograms. At the same time, there are no strict restrictions on portion sizes, i.e. losing weight does not feel hungry. But the course should last no more than 7 days.

You can replace lentil products not with the entire diet, but with one or two daily meals (but not breakfast). This regimen can be maintained for up to three months and periodically repeated.

Contraindications for use

The unconditional benefits of lentils do not negate caution when eating it for certain diseases.

These include :

• dysbacteriosis;
• dyskinesia of the gallbladder;
• flatulence;
• kidney problems;
• gout;
• joint diseases.

These diagnoses do not require a complete rejection of lentils. It is only necessary to reasonably limit portions, especially during an exacerbation of the disease. In this case, the unique properties of lentils will only benefit the body, and its low calorie content will help to avoid excess weight.

Lentils are little known to modern man. But nutritionists strongly recommend paying close attention to this culture - it is satisfying, healthy, rich in micro and macro elements, and also allows you to diversify your diet with dietary and tasty dishes. Read more about in a separate issue.

How many calories in lentils

Lentils are one of the first legumes to appear on the human table. Dishes from it are considered lean, but have good nutritional value.

Depending on the purpose and method of cooking, you can get crumbly grains with a denser texture for salads or meaty ones, ideal for processing into gravy or sauce.

Lentil Culture Recipes

Grains are easy and quick to prepare, while retaining a maximum of nutrients. First courses are cooked from the culture (stews, soups, national liquid puree soups), but it is also suitable for cooking second courses, cereals, roasts, meatballs and meatballs. Lentils go well with all vegetables, many grains and seasonings.

Lentil soup

• (1 large root vegetable);
• , peeled (1 medium head);
• (2.5 dessert spoons);
• lentils (200 g);
• water (one and a half glasses);
• black pepper (¼ teaspoon);
• ground;
• clove;
• salt (½ teaspoon).

The onion must be cut into cubes, grated carrots, and then sauté for 25 minutes over low heat in vegetable oil. It is advisable to do this immediately in a saucepan in which the soup will be cooked. Sort the lentils from bad grains, rinse and add to the vegetables, filling with water so that it covers the food with two fingers. Add minced garlic clove, salt, pepper and ground ginger. At will and taste, you can put your favorite spices and aromatic herbs. Cover the pan with a lid and cook for 30-35 minutes until the lentils boil. Homogenize the finished soup into a homogeneous mixture with a blender and garnish with chopped parsley before serving. The calorie content of the dish is 109 kcal / 100 g.

Lentil meatballs

• lentils (200 g);
• onion (5 heads);
• (100 ml);
• salt (½ teaspoon);
• pepper and other spices to taste;
• breadcrumbs (200 g).

Rinse red lentils in running water in advance and soak overnight, it should
and approximately double in size. Finely chop the onion and fry in vegetable oil until golden brown. Drain the lentils in a colander and mince with the fried onions, adding salt and spices. Mix the mixture well, form balls, roll them in breadcrumbs and fry the meatballs for 7-8 minutes on each side until cooked. Serve the dish with chopped herbs and a spoonful of sour cream. The calorie content of 100 g is 283 kcal.

Pilaf with lentils

• unpolished or brown (2.5 cups);
• carrots (2 small pieces);
• lentils (100 g);
• onion (1 large head);
• dark (50-55 g);
• olive oil (5 dessert spoons).

Lentils must first be soaked in cold water for several hours. Carrots and onions should be peeled, cut and fried in olive oil. Then transfer to a saucepan, add rice and swollen lentils, pour water so that it covers the food by three fingers, and simmer over low heat for 30-40 minutes. 10 minutes before readiness, pour washed raisins and spices to taste. The nutritional value of pilaf is 248 kcal/100 g.

Vegetable stew with lentils

• carrots (2 medium pieces);
• (3 root crops);
• (200 g);
• lentils (75 g);
• water (500 ml);
• , and salt (½ teaspoon each);
• mustard seeds (1 dessert spoon);
• (2 tablespoons).

Rinse the lentils, pour into a saucepan, add turmeric and, pouring water, cook for 30 minutes. Peel potatoes and carrots, cut into cubes, chop cabbage. In a preheated deep frying pan, fry mustard seeds and cumin seeds for 2 minutes, add carrots and fry for another 4 minutes. Put potatoes, cabbage, remaining spices and salt, close the lid and simmer for a quarter of an hour. Beat the boiled lentils with a blender, pour the resulting puree over the vegetables and simmer for another 15 minutes. Serve with rice or on its own. The energy value of the finished stew is 74 kcal / 100 g.

boiled lentils

• lentils (100 g);
• ground beef (150 g);
• (1 head);
• olive oil (10 ml);
• salt (½ teaspoon);
• ground black pepper;
• water (200 ml).

Boil the lentil. Cut the onion into cubes and fry in olive oil until golden brown, put the minced meat in the pan, salt and pepper. Fry the onion-beef mixture over medium heat for 15-20 minutes, then add a glass of water, put the boiled lentils and simmer the dish for another quarter of an hour. Serve with sour cream. The calorie content of one serving (100 g) is only 119 kcal.

nutritional value of beans

Lentils, like all legumes, are an excellent source of protein components, but, having a low glycemic index, lentils are a more efficient source of slow carbohydrates. A significant content of fiber, soluble and insoluble dietary fiber allows you to reduce the amount of calories consumed without hunger and discomfort.

% of the daily requirement, indicated in the tables, is an indicator that indicates how many percent of the daily norm in the substance we will satisfy the body's needs by eating 100 grams of lentils.

Vitamins and useful elements in the composition of lentils

Up to 90% of folic acid was found in the grains of the culture, which is necessary for the proper assimilation of amino acids and the synthesis of DNA and RNA molecules, as well as the prevention of the development of cancer.

Taste qualities, as well as benefits for the body, bring lentils to a leading position among legumes. Lentils have been used in nutrition since ancient Greece, Egypt and Rome. A large number of dishes are prepared from it, such as mashed potatoes, soups, salads, side dishes, vegetable dishes, used in boiled or stewed form. Lentils are rich in proteins, carbohydrates and fiber. It contains vitamins A, B, E, as well as macroelements (calcium, potassium, sodium, chlorine, phosphorus) and microelements (iron, boron, cobalt, iodine, manganese, silicon, molybdenum, copper, fluorine, nickel). On average, the calorie content of lentils is 310 kcal per 100 g of product. The calorie content of lentils on water will be less than the calorie content of this product in its raw form.

Useful properties of lentils

Lentils are rich in folic acid and iron. 200 grams of the product will provide the body with the daily norm of these substances. A large amount of protein allows lentils to compete with meat and dairy products. Lentils should be used for metabolic disorders, stomach ulcers, duodenal ulcers, colitis, problems with the genitourinary system, diabetes mellitus, and nervous system disorders. Due to the fact that lentils increase immunity and contain a large amount of fiber, it can have a beneficial effect on the normalization of the digestive system. Isoflavones found in lentils can inhibit the formation of cancer cells in the breast. These substances are not destroyed when they are subjected to thermal action. The medicinal properties of lentils make it possible to use it for various chronic diseases, and for their prevention.

boiled lentils

Lentil porridge stimulates the improvement of metabolism, strengthens the immune system and normalizes the efficiency of the genitourinary system. Lentils boil easily and quickly. For complete readiness, it will be enough to cook it for 40 - 70 minutes. The delicate and pleasant taste of boiled lentils will not leave anyone indifferent. After lentils are cooked to a state of readiness, they retain more than half of all their vitamins and minerals. The calorie content of boiled lentils is approximately 111 kcal per 100 g of product. In general, the calorie content of lentils in finished form depends not only on the method of preparation, but also on the variety of lentils themselves.

red lentils

Red lentils have a number of features. This variety boils much faster than the rest, in about 15 minutes, and does not have a shell. It was from this variety that the well-known biblical stew was made. In some countries, it is red lentils that are considered a symbol of well-being and prosperity. The calorie content of red lentils is approximately 313 kcal per 100 g of product.

green lentils

Green lentils originated in France. Garnishes are prepared from it and added to salads. If green lentils are properly cooked, they will not overcook. It has a more pronounced flavor compared to other varieties of lentils. Olive oil will give it a special taste, balsamic vinegar and herbs with mustard. Although green lentils hold their shape, their surface is quite soft. Therefore, this type of lentil can be used in soups, main courses and casseroles. Green lentils contain soluble and insoluble lentils that are so beneficial to the human body. The calorie content of green lentils in cooked form is approximately 120 kcal per 100 g of the finished product.

Restrictions on the use of lentils

Lentils should not be used for gout, uric acid diathesis and joint diseases.