Description of types and varieties of lentils: green, red and orange, their difference and differences. Lentil - what is it? Composition, calorie content and types of lentils

Flat small grains - this is how lentil grains look, which are undeservedly not popular with Russians. This useful culture belongs to legumes along with peas and beans, therefore it contains a lot of protein, is full of satiety, and is suitable for vegetarian and diet food. Any person should know what is the harm and benefit of this plant.

What is lentil

The most ancient culture of all legumes is food lentils, because it is even mentioned in the Bible. Today, there are several varieties of lentils in the world that differ in color, taste and texture. The benefits of this culture for humans are invaluable, because it is used in various fields - from cooking to traditional medicine. Harm from it is also possible, but insignificant, and with certain diseases.

Types of lentils

By color and other parameters, the following are distinguishedtypes of lentils:

1. The green variety is not the most ripe beans that retain their shape when boiled. Used in the manufacture of salads, side dishes, treatment of hepatitis. The green look is beneficial for ulcers, pyelonephritis, cholecystitis, rheumatism and hypertension.
2. Red look - has a more piquant taste, is used in the preparation of soups, mashed potatoes, boils quickly. Due to the content of protein and iron, it is beneficial for anemia.
3. Brown appearance - has a bright nutty taste. Casseroles, soups are prepared from such grains (as in the photo). Its benefits are invaluable in the treatment of tuberculosis, other lung diseases, muscle and bone injuries.
4. Black look - differs in small grains, similar to black caviar. Good for stomach health.
5. The French look - or pui, cultivated in the city of the same name in France, is distinguished by a spicy taste and lack of overcooking. It looks beautiful in the photo, it has a similar benefit to the green look.

Which lentil is healthier

After getting acquainted with the species, the question arises which lentils are more useful red or green. It can be answered as follows: this is one type of cereal, which has only differences in color and taste. In red, the nutty taste is more pronounced, while in green it is weaker, and so it is the same lentil - the obvious benefits and harms of which are the same.

What is useful lentils

The nutritional benefits of lentils for the body are invaluable, because it stands out among all plant varieties. This is what lentils are for - the benefits and harms of which will be necessary for any person:

• support for peace of mind, good mood - due to the content of tryptophan, which calms the nervous system;
• cleaning vessels from harmful cholesterol, increasing hemoglobin levels, normalizing myocardial function, strengthening the heart muscle - due to the benefits in the form of magnesium, potassium, zinc, iron;
• ecological purity - does not absorb nitrates, toxins and radionuclides;
• immune support - sprouted grains are rich in vitamin C;
• anticarcinogen - inhibits the growth of cancer cells due to isoflavones from the group of phytoestrogens, which do not lose their benefits during heat treatment;
• normalization of blood sugar levels - benefits diabetics, is quickly absorbed by the body, replaces bread, cereals;
• heals burns, heals wounds, relieves pain in case of urolithiasis - is actively used in folk medicine to provide assistance.

Lentils for weight loss

Lentils are actively used for weight loss, because they are considered a low-calorie dietary product. Its benefits per 100 g of the amount of product are as follows: 25% protein, 14% water, 54% light carbohydrates and 1% fat. By eating beans for food, a person receives the necessary protein, is quickly saturated and maintains a feeling of satiety for a long time. A diet with the use of lentil dishes reduces weight, normalizes the overall functioning of the body, which does not suffer from a lack of vitamins and minerals.

Lentils - benefits for women

Lentils - the important benefits and harms of which are familiar to many, have another important feature. It lies in the special influence of culture on the female body. Herebenefits of lentils for women:

• contains a lot of starch, natural sugars, omega-6 and 3, soluble fiber - improves digestion, prevents cancer;
• a serving of lentils contains almost 100% of the daily value of folic acid, which benefits women during pregnancy for the formation of the fetus;
• boiled grains help in effective weight loss without harm;
• contains phytoestrogens that help without harm with menopause, failure of the hormonal system at any age;
• saturates the body with vitamins and minerals.

How to cook lentils

Easy to cook lentils, if you know some of the nuances. They may be indicated on the packaging with the product, but it is worth voicing them separately. First, the cereal is boiled, and then it is stewed or baked. Before boiling, it must be washed, put in boiling water and boiled over low heat. Constant stirring will prevent the grains from sticking together, so that they will retain their attractive appearance, benefit, and look beautiful (as in the photo). The optimal proportions for cooking are 1.5 cups of water for 1 cup of cereal.

Are lentils soaked

Due to the need to fill the rest of the legumes with water, novice cooks may have a question,Do I need to soak lentils before cooking?. This is the advantage of cereals, which are ready for processing immediately. Pre-soaking, pouring cold water all night to swell the grains is not required - you just need to rinse the grains and pour them into the pan.

Lentil Dishes

Dishes with lentils differ in variety, which can be combined with vegetables, meat, spices and herbs. It is good to cook cereals in the form of cutlets with onions, carrots, garlic, mushrooms and spices. If you add cumin to the snack, then the harm from eating legumes is reduced. How to cook delicious lentil dishes, step-by-step recipes with detailed descriptions and reviews will tell you.

Lentil porridge

Lentil porridge is considered an old Russian dish, which turns out amazingly tasty when mushrooms are added. You can combine cereals with pickled, salted, fresh or dried porcini mushrooms, but champignons are also suitable. Serve a hearty lentil treat with garlic, onions, sauerkraut and pickles. It will quickly saturate the body, bring benefits without harm.

Ingredients:

• white dried mushrooms - 100 g;
• lentils - 1.5 cups;
• onions - 3 pcs.;
• garlic - 3 cloves;
• butter - 40 g;
• cumin -5 g;
• cheese - 20 g;
• broth - 3 cups;
• milk - 2 cups;
• dried herbs - 10 g.

Cooking method:

1. Mushrooms pour milk, after 2 hours squeeze, cut into strips.
2. Cut 1 onion into cubes, the rest into rings.
3. Melt the butter, fry the mushrooms with onion cubes until transparent, add the lentils. After 2 minutes, pour the broth, simmer until soft. Salt, season with pepper, herbs, crushed garlic.
4. Cook until soft for about half an hour, sprinkle with grated cheese when serving.

Lentils with meat in a slow cooker

Lentils are cooked very tasty and quickly in a slow cooker, and the cereal will turn out to be of such a consistency that even a child or an elderly person can eat it. It is correct to take green grains for these purposes, which are less boiled than red ones - otherwise there is a risk of turning the dish from a crumbly consistency into a smeared porridge. The appetizer recipe goes well with fresh chopped herbs.

Ingredients:

• lentils - 2 cups;
• water - 2 glasses;
• pork - 450 g;
• champignons - 250 g;
• carrots - 1 pc.;
• onion - 1 pc.;
• yellow bell pepper - 1 pc.;
• tomato sauce - 30 ml;
• bitter red pepper - a pinch;
• bay leaf - 1 pc.;
• cloves - 3 buds;
• savory - a pinch.

Cooking method:

1. Set the frying mode, fry the chopped onion, meat slices in oil. After 15 minutes, add the plates of mushrooms, simmer for 10 minutes.
2. Put carrot bars, strips of pepper, pour tomato sauce. Season with spices. After 5 minutes, add cereal, pour water.
3. Set the rice or spaghetti mode, cook until the signal is given.
4. Serve with fresh vegetables, garlic-sour cream sauce, chopped herbs.

Green lentil soup with chicken

Every housewife will need information on how to cook lentil soup. This dish is perfect as a hearty lunch, saturates the body quickly and tasty. All family members will be satisfied with the soup recipe, which will give strength and vigor for a long time. You can use fresh chicken, smoked chicken legs, as well as other types of meat. It is optimal to serve soup with sour cream, the benefits of which are invaluable.

Ingredients:

• chicken - 700 g;
• water - 2.5 l;
• lentils - a glass;
• potatoes - half a kilo;
• carrots - 1 pc.;
• onion -2 pcs.;
• vegetable oil - 40 ml;
• tomato paste - 40 ml;
• garlic - 2 cloves.

Cooking method:

1. Boil the broth on the chicken, cut the potatoes into cubes, send to the pan. After boiling send lentils.
2. Coarsely grate the carrots, chop the onion, fry in oil until tender, mix with pasta.
3. 10 minutes after laying the cereal, add the frying, boil, sprinkle with crushed garlic.
4. Mix the soup with chicken meat, cut into pieces, grind with a blender to a puree state.
5. Sprinkle with herbs when serving.

Harm of lentils

If the benefits of cereals are obvious, then it is worth finding out whether lentils are harmful or not. Unfortunately, not everyone can take it because of the tendency to increased gas formation. People suffering from dysbacteriosis or other intestinal diseases are not recommended to eat the culture often, but it is better to refuse it completely because of the harm. Contraindications for taking beans also exist in those suffering from gout, constipation, and pancreatitis. It is worth carefully introducing cereals into the diet of a breast-feeding woman, because the baby can be harmed by flatulence.

If a person suffers from gastritis or other diseases of the stomach and liver, then lentils - the benefits and harms of which coexist on an equal footing, are contraindicated. It is digested for a long time, so you should not give the body a load and harm. It can only be eaten boiled, better mashed. Another factor of harm is the content of phytates, which reduce the absorption of nutrients. With prolonged use of lentils, you can lose calcium and iron. To prevent this from happening, it is useful to consult a doctor. He will also recommend how to prepare the culture without harm.

Check out other recipes too.

Video: Useful properties of lentils and contraindications

The benefits and harms of lentils are incommensurable proportions. Dishes from this legume provide an invaluable service to the female body. In rare cases, it may be contraindicated for health reasons. But for the most part, lentils are the product that should be on the table at least once a week.

Useful properties of lentils for women

Since ancient times, Asian peoples have been cultivating lentils not only as a food crop, but also as a medicinal plant. It is also mentioned in Russian herbalists. Traditional medicine has long drawn attention to its healing properties.

It contains a rich complex of vitamins and minerals that can support women's health.

It is believed that frequent consumption of lentils can prevent cervical cancer. The active plant components of isoflavones prevent the development of breast tumors.

B vitamins, calcium and tryptophan are involved in nervous regulation. Lentils have a mild sedative effect. It helps to cope with unpleasant symptoms during menopause.

A portion of lentils satisfies the daily requirement of an adult body for folic acid by 90%. This product is indispensable for pregnant women. It is fairly well absorbed by the intestines. Less likely to cause discomfort that occurs after eating legumes. Lentils contribute to the proper formation of the nervous and vascular systems of the fetus.

What diseases does it treat?

• nervous disorders;
• kidney stone disease;
• constipation (which is especially important for pregnant women);
• inflammation of the gastrointestinal tract.

Lentils also help normalize carbohydrate metabolism, so it can be used to prevent diabetes.

Lowering bad cholesterol helps to normalize the functioning of the reproductive system. Lentils are useful for menstrual irregularities. Favorably affects the conception and course of pregnancy.

Use for weight loss

Lentils are high in protein (24%) and high in carbohydrates (49%). But mostly these are slow carbohydrates, which are gradually converted into energy. After eating lentil dishes, a person does not leave the feeling of fullness for a long time.

This product provides the body with highly digestible protein. Therefore, for dietary purposes, lentils can be replaced with meat dishes, thereby reducing fat intake.

Legumes contain a lot of plant fibers, which are necessary for normal digestion. A healthy gut is the key to proper metabolism. The inclusion of lentil dishes in the diet contributes to the normalization of weight.

What is useful red, green, yellow, black lentils?

The chemical composition of different types of lentils does not differ much.

• Red- one of the richest in iron content. Therefore, it is often used to prevent anemia.
• green lentils better for the intestines. It has more fiber. Accordingly, it is better suited for the prevention of constipation. Green beans have the richest taste, so lovers of this type of product are much more likely to prefer them.
• yellow lentils- this is not any special kind, but the usual green, peeled. Together with the upper films, the beans are deprived of some of the minerals. But this type of lentil is preferable for preparing quick meals. Yellow beans boil faster while retaining their flavor.
• black lentils more commonly used in salads. It is also very useful in its germinated form. There is a lot of ascorbic acid in its sprouts, so it is recommended to use it for the prevention of colds.

Contraindications for use

A contraindication to the use of lentils may be inflammatory bowel disease associated with impaired motility. Fiber creates a favorable environment for the development of normal flora. But if there are problems with patency, then swollen plant fibers can, on the contrary, provoke gas formation, bloating and colic. Therefore, legumes are best avoided during an exacerbation of the disease.

Lentil provokes increased bile formation. Bile aids in the absorption of food. However, its excessive separation is not desirable against the background of poor conductivity of the excretory tract. The use of lentils should also be limited in the presence of gallstones.

Top 5 best recipes

Lentils are multifaceted.

From it you can cook a huge number of dishes:

• dietary side dish;
• delicious puree soup;
• porridge;
• pate;
• meatballs, etc.

Lentils can be simply stewed with meat or vegetables, or added to a cold salad.

Lentil porridge

Cooking time for lentils depends on the type and size of the beans. Therefore, we will not specify a specific interval. We advise you to focus on the manufacturer's recommendations, those that are usually written on the package.

Lentils have been a staple in the human diet since ancient times. The plant belongs to the same legume family that includes peas and beans. The seeds cook quickly and are an inexpensive, lean source of protein, vitamins, minerals, and fiber. There are many varieties of the plant that differ in color, shape and texture. Let us consider in more detail what kind of plant is lentils, and how it is useful.

Lentils are a plant from the legume family. Only one variety is grown - food. This is an annual plant that grows in bushes 30-75 cm high. Its leaves are compound, pair-pinnate, oval in shape.

The flowers are small and may vary in color. At the end of flowering, a diamond-shaped bean is formed, containing up to 3 seeds. These are small oval grains that may vary in color depending on the variety. Beans have a lot of useful properties, so they are widely used in cooking. Lentils are mashed, fried or stewed, added to soup.

Types of lentils are divided according to the size, color and shape of the seeds. Small-seeded and large-seeded are distinguished by size. Also, species can be classic (green and red) and specific (black and brown). Each of them corresponds to certain varieties of lentils. On the territory of Russia, green varieties are popular - New Moon, Oktava, Anfiya and others.

The black lentil fruit is very popular, but it costs the most. After cooking, the grains resemble black caviar, but they are slightly lighter than it. Because of this similarity, this variety is often referred to as Beluga. The size of the fruit is small - 2-3 mm in diameter. Its surface is smooth and glossy. The color of the flowers looks darker compared to other varieties - dark pink or light purple.

The plant contains 35% protein. It also includes a substance that acts as an antioxidant, thanks to which the fruits have a black color. This species was bred in Canada, but it is most popular in India.

This agricultural crop is common in Asian countries. She has a pale red tint, which is why she is also called pink. The fruits are not coated, so they cook very quickly. If they are cooked longer than required, they can become very soft. Almost all have small grains.

The plant contains a lot of protein, vitamins A and B and other trace elements. It improves the digestion process, has a positive effect on the body as a whole.

As mentioned above, green lentils are mainly grown in Russia. It is called plate, because its seeds are flat and resemble a plate. The fruits of lentils are green and large, small-seeded varieties are rare. At the same time, their shade may vary - from olive to dark green. Contains a large amount of protein.

Yellow lentils are mainly grown in Europe, America and Asia. But it is most common in India. Here, a traditional dish called sambhar is prepared from it. It has a high glycemic index (GI) - 30 units.

Some green varieties (Eston, Laird) have a special shell. If it is removed, the fruits get a yellowish color. But in a yellow plant, the taste is neutral, while in green it is more pronounced.

Mexican yellow lentils are the most common. It has very large seeds, and after cooking they have a nutty taste and pleasant aroma. Also popular with a red core.

This is the most common plant species in the world. It is unpretentious in cultivation, so it is planted on the territory of various countries.

The most popular variety of brown lentils is Pardina. It is also called variegated, because the fruits have an unequal color - some are slightly darker, while others are lighter. Soups and cereals are prepared from it. The seeds are quite hard, do not boil, so they are used for the preparation of canned food.

This variety was bred in Spain, but has become widespread throughout the world. It is covered with a thin shell, hard enough, so it does not boil soft during cooking. However, before heat treatment, it is better to soak the seeds in cold water for several hours. This is the only variety that requires soaking.

Useful properties of the plant

The amount of protein contained in food lentils is up to 35%, which is comparable to meat and dairy products. Other nutrients are molybdenum, folic acid, tryptophan, manganese, iron, phosphorus, copper, vitamin B1 and potassium.

Lentils are also a source of phytochemicals and phenols. Lentils and meat are often compared for their nutritional value, which is why they are so popular with vegans and vegetarians. Its seeds do not accumulate toxins and pesticides, so it has only a positive effect on the body.

The plant has the following beneficial properties:

• Supports the work of the central nervous system. 100 grams of cooked seeds provide 358 micrograms of folic acid, nearly 100% of the daily requirement for this nutrient. This vitamin helps prevent birth defects in newborns.
• Helps regulate blood sugar levels. Fiber keeps sugar levels stable.
• Thanks to the fiber content, it improves digestion. It has a GI value ranging from 18 to 45, so people with diabetes can consume it. It binds and removes toxins from the body, so it can be included in the diet after poisoning.
• Thanks to its use, the heart is strengthened. It is a good source of magnesium, which is necessary for the restoration of the heart muscle and the circulatory system. Consumption of lentils provides the body with antioxidants that reduce the risk of atherosclerotic diseases. In addition, they prevent damage to cells and genes, as well as slow down the aging process.
• Eating legumes helps prevent cancer. Studies have shown that vegetable lectins, various types of vegetable protein derived from lentils, have a great effect on neutralizing cancer cells. Lectins cause cytotoxicity and apoptosis, which means that they have a great potential for killing cancer cells.
• The plant speeds up the metabolism. Therefore, it will be an excellent addition to the diet.

Lentils can be combined with a variety of products, so the recipes for its preparation are very numerous. It contains slow carbohydrates, so dishes from it can be included in the diet during weight loss.

Iron

Lentils are an excellent source of iron. It is an integral part of hemoglobin, which carries oxygen in red blood cells. In another form, called myoglobin, iron stores oxygen in the muscles, so we have an extra supply ready to support the muscles when activity levels increase.

The immune system also requires iron, where white blood cell growth is supported and serves as a pro-oxidant. In turn, they help synthesize free radicals used by white blood cells to destroy invading pathogens. One serving of lentils provides about 1 mg of iron, which provides 37.5% of the daily value.

vitamins

100 g of cooked product contains about 20% of the daily value of potassium, zinc, magnesium and vitamin B6, as well as 20 g of protein. Lentils do not contain a complete protein because they lack 2 important amino acids - methionine and cysteine. However, it is an excellent source of lysine. This amino acid is involved in the formation of serotonin - the hormone of happiness.

The seeds also contain various vitamins:

• B Has a positive effect on the functioning of the nervous system, kidneys.
• B Regulates metabolism in the body. Improves the condition of skin, hair and nails.
• Folic acid (B9). This is a very important trace element, especially for the child's body. It is essential for bone marrow development. The plant contains the daily norm of this vitamin.
• A nicotinic acid. Participates in metabolic processes, normalizes blood composition, reduces the amount of cholesterol.

In addition, the plant is a source of electrolytes. Potassium is one of the most important electrolytes in the human body, along with calcium, phosphorus, magnesium and sodium. As an electrolyte, potassium is essential for the proper functioning of all cells, tissues and organs of the body. This element also helps control the amount of water in the body and maintain proper blood pH levels.

Phytoestrogens

Lentils contain a large amount of phytoestrogens. These are plant compounds whose structure resembles estradiol. Therefore, their use can cause an estrogenic effect. They reduce the risk of tumor formation, facilitate the course of menopause. Most phytoestrogens are found in green, orange and brown lentils, a little less in black.

Calorie content of lentils

Dry grain has more calories than cooked grain and is approximately 300 kcal. 100 g of cooked green beans contain approximately 120 kcal and a small amount of fat, which helps to maintain normal weight.

The calorie content of red lentils is approximately 100 kcal per 100 g of product, yellow and brown - 105 kcal, black - 110 kcal. But if you cook it with other ingredients, the calorie content of the dish will change. Therefore, in the cooking process, you need to take into account the calorie content of other ingredients.

Harm and contraindications

Lentils have a very rich and healthy composition, so it can be prepared for adults, children, the elderly and even pregnant women. But in some cases, its use can harm the body. Here are the contraindications to eating it:

• Impaired purine metabolism. The seeds of the plant contain a large number of such substances. If, in violation of their metabolism, take lentil dishes, this can lead to the development of gout.
• Diseases of the kidneys. The seeds contain a large amount of protein. With prolonged use of them, the epithelium of the renal tubules can be damaged. It also contains oxalate compounds, which are deposited on the surface of the kidneys and lead to the formation of stones.
• Flatulence. Gases are formed when legumes are broken down by enzymes found in the intestines. If you use them regularly, bloating will torment a person constantly.

Application in cooking

Allocate small-seeded and large-seeded lentils. Varieties with small seeds are more in demand because they have better taste. Each type of plant has its own characteristics of use in cooking:

• Brown lentils are firm enough that they don't overcook. It is added to soups, stews and salads are prepared from it. It has a nutty aroma.
• Yellow seeds boil very quickly. Therefore, they are added to soups, porridges and stews are prepared from them. The taste of such fruits is neutral.
• Green lentils are well cooked, do not boil soft. It is added to salads or used as a side dish. She has a very pleasant, nutty-mushroom taste.
• Red groats are widely used in Asian cuisine.
• The black seeds have a sharp taste. During heat treatment, their color fades a little.

In addition, the seeds are used to make flour, which is used to make bread. Also, a very tasty drink is prepared from it, the taste is somewhat reminiscent of coffee.

How to boil lentils

The duration of cooking seeds depends on their variety. Brown lentils take 20 minutes to cook, red lentils take 30 minutes, and green lentils take about 40 minutes.

The size of the grains during cooking increases by 3 times. You can cook the seeds round or chopped. The latter are usually added to soups, and whole grains make delicious porridge.

Most often it is cooked in a saucepan. For this:

• Pour the seeds with cold water and leave for a few minutes. Then drain the water.
• Send the lentils to the pan. Add water at the rate of 1 part seeds to 2 parts liquid.
• Bring to a boil, add a little vegetable oil. This will make the lentils softer after cooking.
• Cook for 20-40 minutes over low heat, stirring regularly.
• A few minutes before cooking, add salt and spices to taste. Porridge can be seasoned with parsley.

You can also cook the seeds in a slow cooker or microwave. The same ingredients are used. Microwave cooking has the advantage that the seeds become soft in just a few minutes. In this case, it is necessary to cook the dish with the lid open, be sure to use special dishes.

How to store lentils

Lentil seeds can be stored for a long time without losing their taste. However, over time they become harder. Therefore, the duration of their preparation increases. In this case, it is necessary to cook them until the fruits become soft.

It is not recommended to store lentil seeds for longer than 1.5 years. It is advisable to keep the seeds in a dark place or in dark jars. In the light, their shell is destroyed, they turn pale. If the humidity in the room exceeds 15%, do not store lentils in plastic bags. Condensation forms on them, so the seeds can quickly deteriorate.

If darkening appears on the surface of the fruit, they become pale or an unpleasant moldy smell appears, it is not recommended to eat them.

Boiled lentils must be kept in a refrigerator in a special sealed container, but not more than 5 days. At room temperature, it is not recommended to store it for more than 12 hours. You can keep it in the freezer for up to 6 months. After defrosting, its consistency may change, but the taste will remain the same.

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It is a pity that pharmaceuticals are actively advertised in our country, but it would be necessary to promote the principles of healthy and nutritious nutrition. One of the most impressive products in terms of its useful properties is lentils, all types of which have a rich chemical composition and nutritional value. This herbal product in terms of its nutritional and healing characteristics has no analogues either in the world of flora or in the world of food.

Lentil bean dishes can be found in all national cuisines of Europe, Asia and America, which only confirms the fact that the common lentil plant is a leguminous crop of centuries-old cultivation. It was cultivated long before the writing of the Old Testament, its traces were found in prehistoric settlements in Europe, found in the Egyptian pyramids.

The main exclusivity of lentils is its absolute ecological purity, in whatever part of our planet this culture is cultivated.

Lentil beans do not accumulate in their fibers any substances dangerous to humans, such as radioactive nuclides, pesticides, nitrates, etc. Add to this unique feature an impressive chemical composition, the usefulness of this legume due to it, its universal gastronomic qualities, and you will get a phenomenal healthy food!

Lentil seeds are shaped like round convex lenses. How lentils look is reflected in its Latin name - lens (lenses), i.e. these are flat (flattened) beans up to 5-7 mm in diameter, similar to optical lenses.

Common lentils are divided into many varieties, although only a few food species are actively cultivated - with special gastronomic qualities, which we will discuss a little later. In the meantime, we will list all types of lentils, each of which has its own beneficial properties - due to some differences in the nutrients they contain.

Black lentil "beluga" is the most expensive type of this legume.

The pigment that turns grits black is endowed with high antioxidant attributes. Therefore, beluga should be preferred on the menu to slow down aging, prevent cardiovascular and malignant diseases.

Red lentils are a lentil variety with a high content of iron and potassium compounds. It is also called "Egyptian".

The benefits of red lentils for the treatment of anemia and anemia are obvious. Its healing powers, with the systematic use of grains for food, also improve memory and increase concentration, i.e. help normalize the functioning of the nervous system.

Green or French lentils are considered the most healing type, since they are nothing more than unripe beans.

Its healing properties are in the amount of vegetable fiber that is tangible for the health of the intestines, therefore this species is indicated for people with digestive disorders, especially when the intestines are disturbed. Also, the green species is saturated with such an amino acid as tryptophan, which, when it enters the human body, synthesizes serotonin. And serotonin, as you know, perfectly relieves depressive states and heals despondency.

Yellow lentils are polished grains of the green variety of the product. Those. These are green lentils without shell! Is this type useful? Of course, its benefits are as high as those of green grains.

Brown lentils are the most popular type in cooking. These are ripe beans, unlike the green ones yet. A versatile bean product that incorporates the best qualities of its counterparts.

For more than one millennium, lentil seeds have served as a supplier of high-quality vegetable protein to humans. Compared with other representatives of the legume family, lentil species of the family contain up to 1/3 of protein compounds - amino acids. Therefore, from time immemorial, cakes and bread made from lentils have replaced meat and fish for the people.

In addition to proteins, lentils contain carbohydrates, fats, dietary fiber (fiber), mineral salts and vitamins in a sufficiently balanced amount to take their rightful place in the diet of people who monitor their nutrition and health.

For clarity, we have compiled a table for you, in which we have included the main chemical elements that affect the beneficial properties of the product, and the calorie content of different types of lentils.

Per 100 gproduct	Type of lentil
	Red		Green, yellow and brown		Black
	Dry	boiled	Dry	boiled	Dry
Fiber, g	4,9	1,9	8,9	3,8	9,0
Proteins, g	23,8	7,6	24,3	8,8	up to 35
Carbohydrates, g	56,3	17,5	48,8	16,9	53,1
Fats, g	1,3	0,4	1,9	0,7	2,0
Tryptophan, mg	192	60	198	72	No data
Macronutrients and micronutrients
Iron, mg	7,6	2,4	11,8	3,5	No data
Potassium, mg	710	220	940	310	No data
Phosphorus, mg	320	100	350	130	No data
Calcium, mg	51	16	71	22	No data
Phosphorus, mg	—	—	390	—	—
Boron, mcg	—	—	610	—	—
Manganese, mg	—	—	1,2	—	—
Zinc, mg	—	—	2,4	—	—
Nickel, mcg	—	—	161	—	—
Fluorine, mcg	—	—	25	—	—
vitamins
Beta-carotene, mcg	60	20	No data	No data	No data
Thiamine (B1), mg	0,50	0,11	0,41	0,14	—
Riboflavin (B2), mg	0,20	0,04	0,27	0,08	—
Niacin (B3 or PP), mg	2,0	0,4	2,2	0,6	—
Pyridoxine (B6), mg	0,60	0,11	0,93	0,28	—
Folic acid (B9), mcg	100	—	112	—	—
Energy value
Calorie content, kcal	318	100	297	105	324
Glycemic index	—	29		29	30

After analyzing the tablet, we can say with confidence that our bean product contains the most necessary nutrients for the body, and they are in a bioactive form, which allows them to be completely absorbed.

Iron

vitamins

B vitamins contribute to the effective functioning of the central nervous system, improve memory and cerebral circulation, and increase efficiency.

In tandem with the amino acid tryptophan, which is abundant in lentils, you can cope with depression and a feeling of incomprehensible anxiety - because tryptophan stimulates the production of serotonin. No wonder the most popular dish in the East consists of lentils and rice, which is also a supplier of tryptophan for the body.

Phytoestrogens

Lentils are also rich in isoflavones, plant compounds belonging to the group of phytoestrogens that are similar in structure to estrogen. And although they are less active than the hormone produced by the female hormonal system, eating dishes with lentils is effective in severe menopausal syndrome in women, accompanied by hot flashes, excessive sweating and osteoporosis.

Also, the inclusion of lentil foods prevents the appearance and development of malignant neoplasms in the female breast. So, the benefits of lentils for women are obvious!

Also, isoflavones improve metabolism and have pronounced anticarcinogenic properties, they noticeably rejuvenate the skin and improve the cardiovascular system of the body. It is also surprising that phytoestrogens retain their ability during heat treatment, and boiled or canned lentils are just as useful as dry ones. In general, boiled lentil beans retain most of its chemical composition.

Regular consumption of lentil soups, cereals and salads contributes to the normalization of blood sugar in people with diabetes. Gentle mashed lentil seeds are useful for many digestive disorders and diseases such as ulcers (both stomach and duodenal ulcers) and colitis.

The harm of any legumes is the formation of gases in the intestines and discomfort in the stomach. But this phenomenon can be leveled by observing the principles of product compatibility.

By the way, the question often arises: is lentils a protein or a carbohydrate? It just depends on its compatibility with other products. Traditionally, nuts are added to lentil dishes, consuming this tandem as a protein food. And it doesn’t matter how much protein is in lentils, but with what to combine it!

If you do not eat lentil porridge or stews with bread or cereals, but only with green vegetables, then no gases will be formed or they will be minimal.

Contraindications are valid for systemic diseases of the joints (i.e. with their extensive lesions), urolithiasis or urinary tract dyskinesia, diseases of the genitourinary system. You will also harm yourself if you abuse lentils in kidney disease, since the purine compounds in lentil seeds contribute to the formation of stones in them.

The benefits and harms of lentils are relative concepts. The product brings benefits with regular use, and harm - with abuse. It's hard to argue with that, isn't it?

How many calories are in lentils, you can see in the table above. The product contains almost no fat, and carbohydrates only give a pleasant feeling of satiety. The calories of cooked lentils are not deposited on the sides or stomach if we combine the ingredients of the dish correctly.

Lentil beans are so easy to digest that there is even a weight loss diet with this product! Nevertheless, it is a vegetable protein that is involved in strengthening our muscle mass and, if used correctly, can only bring benefits!

With an average calorie content of 300 kcal per 100 g of dry product, boiled lentils have only 100 calories. A positive point is the low glycemic index (29), which makes it a safe product for the figure.

And although each type of lentil has individual taste characteristics, any of them can enrich the taste of even the most complex and sophisticated dish. Based on this, the same dish may have a different taste, depending on the type of lentil component.

From lentil groats you can bake bread and cakes, cook mashed potatoes and soups (famous lentil stews), cereals and cutlets, puddings and casseroles. Any vegetable salad will become healthier if you add boiled lentil beans to it.

Sprouted lentils, especially black ones, are especially useful for the body. Sprouts, along with beans, are added to salads, bread, or travel as a vitamin supplement. Seeds are germinated using the same technology as cereals, up to a sprout height of 3-4 cm.

Let's take a look at the different types of lentils and their best uses as a main ingredient. It should be noted that lentil beans are more malleable when cooked - they don't need to be soaked like other legumes, and they cook for a maximum of 25 minutes!

Black

Black "beluga" is the fastest boiling variety, since the size of its grains does not exceed 3 mm in diameter. Used in salads, vegetable dishes, salads and stews.

The maximum boiling time is 15 minutes.

Retains its shape. When boiled in water, it loses its juicy black color, but steaming beluga allows you to save its “caviar” color and decorate any salad or meat dish.

yellow

Yellow lentils - a polished look, boil for 10-15 minutes to a puree state. It is used in the formulation of sauces and pasta dishes, pates and casseroles, cereals and stews.

Red

The red variety has no shell and is used for side dishes in the form of mashed potatoes, for making mashed soups and as a component of vegetable stews.

brown

Brown lentils are the most capricious, though highly prized for their subtle, nutty flavor! Since it is as ripe as possible, it cooks very quickly and is easy to digest.

It is most often used in soups, casseroles and sauces because it has a delicate creamy texture when cooked.

Green

Green, as unripe, is ideal for salads and meat dishes, as it reliably retains its shape, but it also cooks longer than other types (20-25 minutes). It has a spicy aroma and a rather sharp taste.

Before cooking, be sure to wash the beans under running water, put them only in boiling purified water, cook until cooked at a minimum heat, and salt only a few minutes before cooking. Lentil groats are cooked in the following proportion: 1 part of groats - 2 parts of water.

Ideal with onions, garlic, herbs and spices.

Choose a product based on the planned dish.

As far as quality is concerned, make sure that the beans are the same color and size, free of debris and damage (chips, holes, and similar flaws). Do not buy the product in opaque packaging.

You should also buy a legume produced in the country where it is grown. Those. the manufacturer and packer from the same region must be indicated on the packaging. The most powerful producer of these legumes is Canada. If you see their manufacturer on the packaging, feel free to buy!

After Canada, India is the largest supplier of lentils. Large areas are occupied by this crop in Turkey, Australia and the USA.

Lentil beans are stored in a dry, ventilated place, preferably in a paper or canvas bag. They quickly absorb moisture and the processes of decay begin. Shelf life - 1 year maximum. Look at the retail package!

The beneficial properties of lentils should encourage you to actively include it in your diet, thereby diversifying the menu and showing off your creativity. Moreover, the taste and aroma of this legume allows you to combine it with any products.

Lentils are a plant belonging to the legume family, widely consumed in many countries of the world.

For a long time, it has been distributed in Europe, Asia, and America.

Excellent taste qualities, high content of protein and other substances useful for the body contribute to the use of this product for the preparation of soups, cereals, salads, as part of various second courses. Flour obtained from lentils is used for baking pies and bread.

The surviving historical documents testify to the use of lentil fruits by the healers of ancient Rome for medicinal purposes. The cultivation and consumption of lentils was practiced in Rus' in the Middle Ages, but gradually it was replaced by potatoes and other crops brought from around the world. Now there is an increase in interest in this healthy, tasty and nutritious product.

Lentils, like other members of the legume family, are a source of easily digestible vegetable protein.

In boiled or fried form, 100 g of lentils contains 100 - 110 kcal.

She is the champion in the content of folic acid - one serving of a dish from this cereal provides the body with 90% of the daily value of this substance.

The composition of lentil grains includes many micro- and macroelements necessary for normal life:

• iron,
• calcium,
• phosphorus,
• potassium,
• zinc,
• copper and others.

Lentils are rich in omega-3 fatty acids, vitamins A, PP, group B. This determines its inherent healing properties that help prevent the occurrence of a number of diseases and fight for recovery if they are present.

Its beneficial properties are determined by the high content of iron and protein, it is especially recommended for people suffering from anemia.

It does not have a dense shell, cooks quickly (10-15 minutes), has a pleasant taste and aroma.

Red lentils increase the body's resistance to disease, help to overcome stress and fatigue.

This variety is also called French lentil, Puy (after the city in which it was bred) or dark spotted. It is harvested at the stage of incomplete ripening, it is elastic, does not boil soft, and requires longer cooking.

Useful properties of green lentils determine its use in hepatitis, cholecystitis, peptic ulcer, hypertension, pyelonephritis, rheumatism.

In case of diabetes mellitus, regular consumption (2 times a week) of dishes from this product helps to reduce and normalize blood sugar levels.

black lentils

The seeds are very small - their diameter is 2 - 3 mm. Due to the similarity with beluga caviar, this variety was also given the name "beluga".

This variety is characterized by a significant fiber content, which is important for digestion.

Black lentils have beneficial antioxidant properties that allow you to remove harmful substances from the body and reduce the risk of cancer.

Benefits of eating sprouted grains

Sprouted lentils are rich in enzymes and vitamin C, which bring great benefits to the body.

Scientific observations prove the effectiveness of sprouted seeds for the prevention and relief of colds and many infectious diseases. It is especially important to use them for weakened people, children, pregnant women, and the elderly.

They are shown in the complex of therapeutic and recreational measures for anemia, bronchitis, tonsillitis, uterine bleeding.

Benefits of eating lentils for various diseases

The saturation of lentils with microelements, especially iron, magnesium and molybdenum, ensures a good condition of the cardiovascular and nervous systems. For good absorption and assimilation of the iron contained in it, cooked cereals should be consumed in combination with fresh vegetables and herbs.

The amino acid tryptophan, which is part of lentil grains, is a source of serotonin, which is necessary to overcome depression, bad mood, and increased anxiety.

Antioxidants, fiber and isoflavones present in lentils inhibit the development of cancer cells, being a prophylactic to prevent the appearance of breast and rectal cancer.
Isoflavones perfectly tolerate all types of heat treatment, so lentils can be cooked in any way to prevent cancer.

Lentils are among the few products that can not accumulate environmentally harmful substances - radionuclides, nitrates and other types of chemicals.

Fiber also helps improve digestion, metabolism, and the functioning of the genitourinary system. The use of lentil puree is indicated for peptic ulcer, colitis. Decoction of grains helps with kidney stones.

Eating this product containing light carbohydrates is recommended for diabetics to replace flour products and a number of cereals. According to Chinese traditional medicine, lentils have a warming effect on the body and are recommended for people living in cold climates to add to the diet.

Benefits for women

The folic acid, trace elements, minerals and vitamins that are part of lentil grains have a very beneficial effect on a pregnant woman and a growing fetus, contributing to the proper formation of its systems and organs.

Potassium and magnesium support the heart and circulatory system, iron is necessary to maintain normal hemoglobin levels, unsaturated fatty acids prevent the formation and accumulation of bad cholesterol in the body.

Use as a weight loss aid

Due to their low fat content, lentils are excellent for dietary nutrition. Its protein is easily digested, gives a feeling of satiety, which lasts for a long time.

The inclusion of lentils in the diet for weight loss will not only not weaken the body, but will also help normalize the functioning of the heart muscle, liver, kidneys and other organs suffering from overweight.

Benefits of Lentils for Men

The use of cereals is very useful for men at any age. It contributes to the improvement of sexual function, the maturation of mature motile spermatozoa.

By lowering cholesterol levels and cleansing blood vessels, preventing the formation of kidney stones, improving urine excretion, lentils prevent premature aging and the appearance of a number of chronic diseases.

Contraindications to the use of lentils: can it be harmful?

It is undesirable to eat with the following diseases:

• Gout;
• Joint diseases;
• Uric acid diathesis;
• Dysbacteriosis, increased gas formation;
• Dyskinesia of the biliary tract;
• Hemorrhoids.

Lentils can be harmful by causing dry skin if consumed frequently.

There is a contraindication for diseases of the stomach and intestines. It is recommended to take it in the form of mashed potatoes to facilitate digestion. The phytates contained in the grains impair the absorption of minerals.

Medicinal recipes for using the beneficial properties of lentils for wellness purposes

Decoction

For the treatment of urolithiasis.

Pour 200 gr. lentil beans 1 l. water, cook after boiling for 30 minutes. Then strain, take half a cup half an hour before meals.

For skin

• Composition for application to the affected surface for burns and dermatitis.

Mix 100 gr. butter with the same amount of lentil flour.

• Recipe for wound healing.

Mix egg yolk with lentil flour, apply to the surface of the wound and bandage or bandage, securing the edges with adhesive tape.

Antitumor agent

• A remedy for the treatment of malignant tumors, used by Bulgarian folk healers.

Put in an enamel bowl a tablespoon of lentil flour and dried potato florets and pour 500 ml. boiling water. Insist 3 hours, take 30 minutes before meals three times a day. One course of treatment involves the use of 4 liters. facilities.

It cannot be used as the main treatment, but only as an additional component to traditional treatment prescribed by doctors.

The benefits of cereals and lentil soups

The use of porridge from lentils improves immunity, normalizes metabolism and the activity of the genitourinary system, and is useful for the cardiovascular system.

Lentil soups are equally beneficial. Light, tasty, not requiring preliminary soaking of the product and prolonged cooking, they are good for those suffering from heart disease, diabetes, those who are overweight and have problems with the kidneys, liver or pancreas, as well as for healthy people.

Lentils are a wonderful product that has been used since ancient times. It gives strength and health to the body, adds variety to the diet, complementing it with great taste and goes well with a variety of foods, spices, herbs and vegetables.