What Are the Health Benefits of Green Lentils?
Green lentils have a power of their own in terms of nutrition. Lentils, a good source of potassium, calcium, zinc, niacin and vitamin K, are also rich in dietary fiber, lean protein, folate, and iron. According to research, lentil consumption can reduce the risk of many serious health problems.
Green lentils are probably the most used among lentil species. According to Discovery Health, green lentils are a good option for those who suffer from rheumatoid arthritis because of help reduce inflammation in the body.
On the other hand, it is very useful for conditions such as diabetes, insulin resistance or hypoglycemia because of high fiber content. It both keeps blood sugar levels in balance and can be a continuous source of energy.
15 Incredible Health Benefits Of Green Lentils
Strengthens Muscle Structure: Protein is essential for repair and proper functioning of the muscles and organs in our body. Green lentils are one of the best sources in this case. Green lentils are capable of supplementing all the essential amino group acids needed by the body to function properly.
Good for Diabetes: According to a study by Anderson and Bridges, the lentil family is quite high in dietary fiber. In this case, legumes such as green lentils, beans, and peas contain high levels of fiber.
Dietary fiber in lentils can help to keep blood sugar levels under control. Dietary fiber slows down the rate at which sugar is absorbed by the blood, ensuring that sugar levels are maintained continuously.
Lowers Cholesterol: Green lentils can help reduce bad cholesterol in the blood because it contains a high level of soluble fiber. By lowering cholesterol levels in healthy sizes, it can also reduce the risk of heart disease and stroke by keeping the arteries clean.
Supports Heart Health: Several studies have shown that consuming high-fiber foods, such as lentils, reduces the risk of heart disease. Lentils are also a good source of folate and magnesium, which are of great importance for heart health.
Since folate reduces homocysteine levels, it can eliminate this risk factor, which is serious for heart disease. On the other hand, magnesium deficiency is directly related to heart disease. Considering all these, green lentil consumption can be one-to-one to protect heart health.
Energizes: Green lentils can continuously increase energy due to fiber and complex carbohydrates. Lentils are a very good source of iron, which is essential for functions such as carrying oxygen to the body, generating energy and accelerating metabolism.
Supports the Digestive System: Foods rich in fiber are unique to improve the digestive system. Therefore, by consuming green lentils, you support digestion by optimizing bowel movements. It is also very useful for eliminating the problem of constipation.
Fights Cancer: Consumption of green lentils can help to fight some types of cancer. Lentils are rich in lectin compounds known as cancer fighters. Lectins are typically found in lentils, wheat, peanuts, and peas. Lectins can control the growth of cancerous cells in the body.
Good for Nervous System: Essential nutrients, such as vitamins and minerals, are essential for the proper functioning of the brain. It can provide the essential vitamins and minerals necessary for the brain to function well.
It Helps to Lose Weight: Insoluble fibers pass calories and digestion by the body, causing calorie intake. Foods such as green lentils, by operating the digestive system completely, both accelerate metabolism and arouse the desire to eat less. Foods that are rich in fiber create much more satiety than others.
It is a Source of Antioxidants: According to studies, green lentil consumption reduces the chance of developing atherosclerosis because it provides antioxidants. These antioxidants fight free radicals and prevent cell, gene damage (aging).
It is a Source of Folate: Green lentils are a highly respected source of nutritional values such as B vitamins such as folate or folic acid. Folate helps with conditions such as neural tube formation, red blood cell formation, and control of homocysteine levels.
It is a Source of Vitamin B3: Lentils contain many vitamins, including vitamin B3, which contributes to strengthening the digestive and nervous systems. Vitamin B3 also plays an important role in reducing the risk of diseases such as cholesterol control, Alzheimer’s disease, cataracts, osteoarthritis, and diabetes.
Useful for Pregnancy: Folate can reduce the chance of premature birth by 50 percent or more if consumed for at least one year before pregnancy to prevent birth defects. The Disease Control Center recommends consuming 400 micrograms of folic acid daily at least a year before fertility. In a glass of green lentils, there is 90 percent of the amount of folate needed throughout the day.
Struggle With Fatigue: Iron deficiency is a common cause of fatigue. Women between the ages of 18-50 are particularly sensitive to iron deficiency. The body cannot work efficiently if enough iron is not taken. Green lentils are a good source of non-heme iron. One cup of cooked lentils contains the daily iron requirement on 1/3.
Types Of Lentils and Recommendations
There are four main types of lentil:
- Green lentils are known as the most delicious among them. It is used in both meals and salads.
- Brown lentils are the most expensive and the most cooking time to soften. It is used in brown lentils, reassurance, and soups.
- Red lentils have a lighter flavor and are the fastest type of lentils.
- Black lentils have a caviar-like flavor when cooked. It is also known as beluga lentil.
- You can also add lentils to any soup or stew recipe to add extra nutrients and fiber.
- You can pre-cook lentil and keep it in the refrigerator, and use it as a quick protein supplement when needed. In recipes with beans, you can use lentils instead of beans.
- You can prepare a great lentil dish with garlic, onion, pepper powder and chopped tomatoes.
Side Effects of Green Lentils
Consuming green lentils too much can cause health problems such as increased gas, side effects of amino group acid, kidney problems and potassium toxicity. Some people can also cause an allergic reaction.
Increased Gas Problem: Lentils contain 4 grams of fiber per 100 grams of servings. Therefore, if it is not digested by the small intestine, excessive consumption can cause bloating and gas. Also, hemagglutinins such as lentils, oligosaccharides, and trypsin inhibitors contain antinutritional elements. These antinutritional elements can cause excessive gas when consumed too much.
Lysine: Lentils contain lysine, a basic amino group acid that aids in nitrogen protection, calcium absorption, and lean body mass preservation. Lysine can inhibit herpes virus growth and improve athletic performance. However, if lysine is consumed in high amounts, it can cause undesirable conditions such as gallstones, increased cholesterol levels, and kidney failure.
Protein: One cup of lentils contains 18 grams of protein. Approximately 8 grams of this protein is required for every kilogram of body weight. However, consuming too much protein can increase the risk of developing kidney diseases.
Allergic Reactions: Lentils belong to the same family as legumes such as beans and peanuts. That means if you have a peanut allergy, you may also have a lentil allergy. Fortunately, carefully monitoring the symptoms may be sufficient in this case.