Lentils are a source of vitality. Calorie content of lentils and dietary properties

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 extremely 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.

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Protein (aka protein) has the best karma among the trinity of “proteins-fats-carbohydrates”. Any healthy person tries to eat food with a minimum amount of fat and simple carbohydrates and a maximum protein content. However, in order to consume a lot of protein, it is not necessary to eat someone alive.

Healthy has compiled a list of ten protein-rich foods that you should especially pay attention to if you are embarking on an enjoyable path to a healthy lifestyle.

1. Quinoa

A kind of grain crop that is poorly distributed in our area solely due to the fact that it grows mainly in South America, and therefore reaches us in a much more expensive form (about 250 rubles for a 350-gram pack). However, now it is easy to buy this cereal in almost any chain supermarket like “OK”.

Quinoa contains more protein than any other cereal on our planet: an average of about 16 grams per 100 g - about the same as meat, and in some varieties of protein even more than 20 grams. As they say in TV stores on the couch: but that's not all.

The amino acid composition of protein in quinoa is balanced and close to that of milk protein, and the number of amino acids (protein constituents) is up to 20 types.

Young soybeans are a pantry not only of protein, but also of iron, calcium, zinc, vitamins A and B, and just fiber. Most of all, edamame is appreciated and devoured in Japan. They go there as an appetizer for beer. Meanwhile, it will fit perfectly for the main dish. The protein content there is 11 grams per 100 g.

3. Chia

Chia seeds, also known as "Spanish sage", are eaten in Mexico, the United States, and have recently been chewed a little in Russia. It is the seeds of this alpine plant that are used for food. They fell in love with the dieters for their fantastic protein content (20 grams per 100 g), antioxidants, linoleic and other omega-3 fatty acids and fiber.

Vegetarians also fell in love with them thanks to the rich placers of calcium, 100 g of seeds contain 631 mg of calcium, 2 times more than in a glass of milk.

4. Lentils

“Rye is rye, oats are oats, lentils are lentils,” the classics used to say. You can also talk about lentils in other, larger literary forms - this is such a well-deserved plant, because there are about 24 grams of protein in 100 grams of this product.

You will be surprised that most of the world and about a third of the world's production of lentils occurs in Canada. We've been surprised.

5. Greek yogurt

It is also “dahi”, it is also “tzahi” - “a type of filtered yogurt, in order to eliminate whey, which gives an average consistency between yogurt and cheese.” It has become widespread due to the low content of fats and carbohydrates, but the high content of proteins (in some varieties it goes off scale for 30 grams per hundred) and, of course, excellent taste.

6. Tempe

The Indonesian word “tempe” was not translated in any special way and was simply borrowed. Tempeh is, roughly speaking, soybean briquettes. Here's how the recipe is described on Wikipedia: soybeans are softened, then opened or dehulled, and boiled, but not cooked through. An acidifier (usually vinegar) and a starter culture containing the fungus may then be added. Rhizopus oligosporus. The beans are laid out in a thin layer and fermented for a day at a temperature of about 30 ° C.

At a pace of about 18-19 grams of protein per 100 grams of bar, a lot of useful polyunsaturated fatty acids.

7. Seitan

This dish or product, which is not always easy to distinguish from meat, is made from wheat protein.

100 grams of seitan contains about 40 grams of carbohydrates, 25 grams of protein and 1 gram of fat, which is a serious success in the healthy environment.

8. Peanut butter

Favorite girlfriend of a bodybuilder on the mass. It has as much as 50 grams of fat, so it’s not for everyone, but this healthy fat, saturated fat, there is only about 10 grams per hundred. But there is a lot of protein - 25 grams. All in all, peanut butter is perfect for dessert if you're on a calorie-free diet.

If you suddenly find yourself without money in an unfamiliar city, a can of peanut butter and a loaf of bread can be eaten for about a week.

9. Chickpeas

Chickpeas (aka Turkish peas, mutton peas, shish, bubble, nahat) - generally advanced peas. You can make pilaf with it, grind it into hummus, sculpt falafel, or simply boil it and eat it as a side dish or main dish. It has 19 grams of protein per 100 grams, which is more than in doctor's sausage. Not to mention how much healthier chickpeas are.

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 in taste with all vegetables, many cereals 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.

Lentils contain a significant amount of useful substances, are distinguished by a high content of vegetable protein. The product is used in a healthy diet. This is a dietary dish that can easily replace meat. Dishes with lentils came to the cuisines of the world from Asia. With the addition of this legume, soups, salads, side dishes are prepared. The rich chemical composition allows the use of the product for the prevention and treatment of many diseases.

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Product calorie content

Nutritionists advise using lentils as the main dietary dish, since legumes contain practically no fat, while saturating the body and providing it with all the necessary substances. The fresh calorie content of the product is only 106 kcal per 100 grams.

BJU:

• vegetable protein 25 g;
• water 14 g;
• carbohydrates 54 g;
• fat 1 g

The nutritional value may vary depending on how the lentils are prepared. A boiled dish contains 111 kcal, and a fried dish contains 101 kcal. You can learn more about the nutritional value from the recipe of the dish. Dishes with lentils are suitable for daily consumption, during a diet, on fasting days.

Chemical composition

Lentils have a rather rich chemical composition.



Varieties

In total, five types of lentils are distinguished:

• red;
• yellow;
• green;
• brown;
• black.

The red product contains the largest amount of iron in its composition. Regular consumption of this type of legume leads to an improvement in the functioning of the brain and nervous system. Red lentils are prepared quite quickly, as they do not have a shell.




Green lentils, which are called French, have high healing properties. It contains a significant amount of fiber in its composition, which improves the functioning of the digestive system. The green variety takes the longest to cook, is used to normalize blood sugar levels and eliminate problems with the digestive system.




Yellow legumes - the same green variety, only without the upper shell. This species differs from the previous one only in a lower fiber content.




Ripe green beans turn brown. They are common in cooking, used to prepare various dishes.




The black variety is considered the most fragrant and only reveals its taste when cooked. It is considered more nutritious due to the increased content of vegetable protein. The color of the product is given by a special pigment with antioxidant properties.




Regardless of the variety, lentils have a lot of useful properties and have contraindications for use.



Benefit and harm

The benefits of legumes for the body are as follows:

1. 1. A large amount of soluble fiber helps to reduce the level of bad cholesterol, cleanse blood vessels, and improve the functioning of the heart muscle.
2. 2. A large amount of magnesium, which is part of the product, provides relaxation of smooth muscles, helps to normalize the heart rhythm, and eliminates cramps in the limbs.
3. 3. The high content of folic acid improves reproductive function, normalizes the functioning of the nervous system, ensures the proper development of the embryo in early pregnancy.
4. 4. Insoluble fiber contributes to the normalization of the intestines.
5. 5. Soluble fibers provide normalization of carbohydrate metabolism.
6. 6. A high concentration of iron has a beneficial effect on the circulatory system, prevents the development of anemia in pregnant women, women during critical days, children who do not eat meat.

Contraindications for use:

1. 1. Excessive consumption of the product in food leads to a violation of purine metabolism in the body, so people with physiological problems in the assimilation of this element are not recommended to eat the product.
2. 2. In chronic kidney disease, legumes should be consumed with extreme caution.
3. 3. Increased gas formation is also a contraindication to the use of this product.

Lentils should be consumed in reasonable quantities so as not to harm the body.

Use during pregnancy

For pregnant women, the use of this product is of particular importance. Lentils contain a large amount of folic acid, which ensures the normal development of the embryo in the early stages. This microelement is also useful in planning pregnancy, since its deficiency leads to the impossibility of successful conception and attachment of the embryo to the uterine wall. Vitamin E, which is also contained in this product, is important for the successful conception and bearing of a baby.

A large amount of protein ensures the proper growth and development of the child, and a high iron content prevents the development of anemia in pregnant women in the second trimester. The increased fiber content contributes to the normalization of the digestive system, eliminates constipation.

During pregnancy, it is important for a woman to supplement her diet with foods high in vitamin C, which allows microelements from lentils to be absorbed in the body by almost 100%. It is enough to include legumes in the diet 1-2 times a week. With frequent use, lentil culture can harm a woman, cause headache, nausea, and vomiting.

Diet food

The fibrous structure of the legume helps to cleanse the digestive system of toxins. Removes cancer-causing radionuclides. The high protein content allows you to quickly gain muscle mass with the right physical activity.

For men

The anti-inflammatory effects of the product allow it to be used for nutrition of older men. These properties help to cope with chronic diseases, protect the genitourinary system from the development of inflammation. Bean culture replenishes the body of a man with essential trace elements that improve the functioning of the heart and blood vessels, increase the body's resistance to the negative effects of the external environment.

As a prophylaxis, lentils are used for such diseases:

• prostatitis;
• sexual disorder;
• oncology.

Groats are rich in protein, so it is important to include them in the diet of men involved in sports. A large amount of vegetable protein helps to quickly bring the body back to normal, get a beautiful muscle relief. Sprouted lentils play a huge role for male potency. Such grains should be consumed regularly in small quantities.

delicious soup recipe

To prepare a delicious lentil soup, it is enough to take fresh vegetables, legumes and spices. During cooking, no fats are used, which allows you to make the dish dietary. The energy value of the soup is 95 kilocalories per 100 g of the finished dish.

For cooking you will need:

• water - 1 l;
• red lentils - 500 g;
• carrot - 175 g;
• zucchini - 150 g;
• sweet onion - 100 g;
• spices to taste;
• parsley - 15 g;
• green onions - 5 g.

Pour the legumes into a saucepan and boil over low heat for 15 minutes. Chop the vegetables and add them to the pot. Boil the soup for another 15 minutes, then grind in a blender. The dish is topped with fresh herbs.

boiled lentils

The easiest way to cook legumes is to simply boil them. When boiled, it has a small amount of calories and can be eaten as a porridge or as a side dish with other vegetables and meats. It is easiest to cook the product in a slow cooker, as the cooking time in it will be reduced several times.

To cook in a slow cooker, it is enough to sort out dry lentils and rinse well. Pour the beans into the container, add 500 ml of hot water, add spices to taste, close the lid of the device. Set the "Porridge" mode and cook until the device is completely turned off.

Boiled lentils in water can be cooked in the microwave. Pour lentils into a deep plate, add 2 cups of hot water, add salt. Select the most powerful mode and cook for 10 minutes. In this case, the container should not be covered with a lid.

Cook lentils on the stove for at least 60 minutes. For 2 cups of cereal, you need to take 5 cups of boiling water. When the cereal is ready, drain the water and cool. Such a side dish can be supplemented with fried vegetables or meat.

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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 dishes 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.