Legumes are important and very beneficial foods for our body. They are a dietary staple in many cultures around the world.
Since ancient times, lentils have been a dietary staple in many cultures. As one of the most powerful legumes, they offer an abundance of nutrients and multiple benefits for the body.
Cultivation and consumption of lentils dates back to 13,000 BC, according to chef and certified nutritionist Serena Poon. Lentils are a staple in African, Indian and many European cultures.
Lentils are available in various colors (brown, green, red, yellow). They offer a variety of flavors and textures for every taste.
Integrating them into your daily diet is an easy and effective way to protect your health. But what exactly happens to your body when you consume lentils on a regular basis?
Which people should not eat lentils?
What happens to your body if you regularly consume lentils
Improving gut health
Protecting the body from diabetes
Adding a source of protein and fiber to your diet
Improvement of the digestive system
Consuming the right type of plant protein
They can cause indigestion problems
Improve your gut health with lentils
Did you know that your gut health directly affects your mental and physical well-being? Because lentils are rich in resistant starches and fiber, they help improve our gut microbiome, says Dr. Uma Naidoo, MD , Harvard-educated nutritionist, professional chef, nutritionist, and author.
“The gut microbiome communicates with the brain, making this gut-brain connection more important for our daily health,” the expert points out. “Eating foods like lentils feeds the good bacteria that support our overall health, including mental well-being, hormone and immune health.”
Protect your body from diabetes with lentils
Diabetes prevention and management is an important concern for many. According to Dr. Naidoo, incorporating sprouted lentils into your diet can be an effective ‘weapon’ against the disease.
As the expert explains, studies have shown that lentils can improve the metabolism of blood glucose, lipids and lipoproteins in people with diabetes and healthy people.
Add a source of protein and fiber to your diet
Finding nutrient-dense foods is a key challenge for dieters. Lentil lovers have one more reason to rejoice!
As Keith-Thomas Ayoob, EdD, RD, FAND explains, legumes are high in protein and fiber, but have almost no fat. Ayoob also notes that lentils are an excellent source of B vitamins, with high levels of folate and iron. He also notes that just one cup of lentils offers 18 grams of protein and 15 grams of fiber.
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“They have as many grams of protein as three eggs and have more fiber than the average person eats in an entire day,” adds the lentil expert.
Improvement of the digestive system
Thanks to their high fiber content, lentils promote a functioning digestive system, according to Serena Poon. So lentils can act as a natural elixir for a healthy and functioning digestive system.
“A high-fiber diet can help you maintain gut health, lower cholesterol, control blood sugar, lose weight, and prevent disease,” says the expert.
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Consuming the right type of plant protein
Finding tasty and nutritious plant proteins can be a challenge. Many meat substitutes contain artificial ingredients, while others fall short in taste or texture.
The great thing about lentils is that they provide the energy you need, yet remain easy to prepare and incorporate into a variety of dishes.
Lentils are an ideal choice for those looking for tasty, nutritious and natural plant proteins. Their versatility and high nutrient content make them an essential ingredient for vegetarian and vegan diets.
They can cause indigestion problems
High in protein, fiber and nutrients, lentils are a great addition to your diet. However, they have a downside to keep in mind, according to Celine Beitchman, director of nutrition at the Culinary Education Institute.
As he explains, if you’re someone who experiences generalized indigestion—such as bloating or gas—start by eating small amounts.
Some people may experience bloating or gas after consuming lentils. Therefore, gradual integration into the diet, starting with small amounts, is recommended. Start with 1 tablespoon of lentils and gradually increase the amount. Add them to salads, rice or other dishes.
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Lentils, with their health benefits and versatility in the kitchen, are an excellent choice for those who wish to consume a nutritious and filling food. By following the above simple tips, you can enjoy their benefits without unpleasant symptoms.
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#body #eat #lentils
**Interview with Chef and Certified Nutritionist Serena Poon on the Benefits of Lentils**
**Editor:** Welcome, Serena! Thank you for joining us today. Lentils are receiving a lot of attention for their health benefits. Can you elaborate on why they are considered a powerhouse among legumes?
**Serena Poon:** Absolutely! Lentils have been a staple food in various cultures for millennia, dating back to 13,000 BC. They are nutritionally dense, providing an impressive amount of protein and fiber along with essential vitamins like folate and minerals like iron. This makes them a vital component of a balanced diet.
**Editor:** That’s fascinating! You mentioned that lentils can improve gut health. How does that work?
**Serena Poon:** Lentils are rich in resistant starches and fiber, which are crucial for a healthy gut microbiome. A healthy gut supports not just digestion, but overall mental and physical well-being. The gut actually communicates with the brain, making it vital for our health to consume foods like lentils that nourish good bacteria.
**Editor:** It sounds like they provide a comprehensive array of benefits. I’ve also heard that lentils can help in diabetes prevention. Can you explain?
**Serena Poon:** Yes, studies have indicated that sprouted lentils can significantly improve glucose metabolism. This means they can be a helpful addition for those managing diabetes or at risk of developing it, helping to keep blood sugar levels stable.
**Editor:** You mentioned that just one cup of lentils delivers impressive nutrients. How do they compare to other protein sources?
**Serena Poon:** That’s correct! One cup of cooked lentils contains about 18 grams of protein and 15 grams of fiber, which is substantial. This is equivalent to the protein in three eggs, but lentils come without the fat. They are an excellent alternative for anyone looking to boost their protein intake, especially in vegetarian and vegan diets.
**Editor:** Are there any considerations for people who might want to consume lentils?
**Serena Poon:** While most people can enjoy lentils without issue, some might experience digestive discomfort initially, especially those who are not used to a high-fiber diet. Gradually integrating lentils and ensuring they are cooked properly can help mitigate any indigestion.
**Editor:** Thank you, Serena! It sounds like adding lentils to our meals could be a simple yet effective way to enhance our health. We appreciate your insights today!
**Serena Poon:** Thank you for having me! I hope everyone feels inspired to incorporate more lentils into their diets. They’re truly versatile and delicious!
