Lentils
Lentils are a beneficial part of a weight-loss diet, since the high fiber content of lentils can improve satiety and help keep you feeling full for hours. Before starting a new diet plan or making any changes to your diet, talk with your physician about your concerns. She can help make your diet plan a success.
Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing consumption of plant foods like lentils decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.
Lentils Health Benefits
Heart health:
The fiber, folic acid, and potassium in lentils all support heart health. According to the American Heart Association, increased fiber intake can reduce LDL ( bad ) cholesterol levels beyond what can be achieved by a diet low in saturated and trans fats alone.Not only is fiber associated with a lower incidence of cardiovascular disease, but also with a slower progression of the disease in high-risk individuals.
Lentils add essential vitamins, minerals, and fiber to the diet, while also providing protein and sustenance to replace meat in meals. When meat, a major source of saturated and trans fats in the diet, is replaced with a higher fiber food like lentils, the risk for heart disease is further decreased. The United States Surgeon General has recommended lowering meat consumption by 15 percent.
The potassium, calcium, and magnesium in lentils have been found to decrease blood pressure naturally. Fewer than 2 percent of US adults currently meet the daily 4,700 mg recommendation for potassium.
Fighting fatigue:
Iron deficiency is a common cause of fatigue. Women aged 18-50 are particularly susceptible to iron deficiency. Not getting enough iron in your diet can affect how efficiently your body uses energy. Lentils are a great non-heme source of iron and contain over 1/3 of your daily iron needs in one cup (cooked).Digestion, regularity, and satiety Adequate fiber intake is commonly recognized as an important factor in weight loss by functioning as a "bulking agent" in the digestive system. Fiber in the diet helps to increase satiety and reduce appetite, making you feel fuller for longer with the goal of lowering your overall calorie intake.
The high fiber in lentils also helps to prevent constipation and promote regularity for a healthy digestive tract.
Cancer:
Selenium is a mineral found in lentils that is not present in most other foods. Selenium prevents inflammation, decreases tumor growth rates, and improves immune response to infection by stimulating production of killer T-cells. It also plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body.The fiber in lentils is also associated with a lowered risk of colorectal cancer.
Pregnancy:
Folate is critical for the prevention of birth defects and has been shown to cut the chances of early delivery by 50 percent or more if consumed for at least a year before pregnancy.The Center for Disease Control recommends consuming 400 micrograms of folic acid every day specifically for women of childbearing years. One cup of lentils provides almost 90 percent of your folate needs for the entire day.