Lentils are legumes belonging to the Fabaceae family, of the Enculent Lens species, and they have been part of human nutrition since prehistoric times. Something that can be assumed when its seeds were found in archaeological sites in the Middle East. There are reports that they were consumed in ancient times in Egypt, Greece, and Rome.
Originally from Central Asia, lentils were brought to America by European immigrants. Lentils are small, circular and flattened and develop into pods. They have great nutritional properties and are worth being included in your diet throughout the year.
They are simple to prepare, low in calories and very cheap. Lentils can be used to prepare soups, stuffed dishes, stews and salads. When eaten with other grains and vegetables, it guarantees a full serving of protein.
Lentils are rich in fiber, complex carbohydrates, folic acid, vitamin B6, vitamin C, magnesium, iron, and tryptophan. Among the properties of lentil, the control of glucose and cholesterol stand out.
Advantages of consuming lentils
Lentils, although small, are rich in dietary fibers capable of lowering cholesterol and stabilizing blood sugar levels. This makes them a powerful and beneficial food for those suffering from diabetes, since it gives energy slowly, avoiding glucose spikes.
The fibers also contribute to the proper functioning of the intestine, to the prevention of diseases of the digestive system such as irritable bowel syndrome.
The benefits of lentils go further. As they have a good amount of vitamin C, folic acid, thiamine, iron, phosphorus and copper, it protects the cardiovascular system, helps fight certain types of cancer and prevents anemia.
Beneficial for muscles
Lentils have protein and iron, essential nutrients for building muscle. Proteins are the main component of muscle and iron is an essential source of energy, since it carries oxygen to cells.
Lentils help you lose weight
Lentils are a source of fibers . The consumption of fibers is essential for those who seek a healthy weight loss, since they improve the digestible process and the absorption of nutrients, while they decrease the absorption of fats and facilitate the suppression of toxins.
Lentils, likewise, promote the feeling of fullness, reducing hunger and consuming fewer calories.
Advantages for people with diabetes
Lentil has complex carbohydrates, which are released slowly avoiding spikes in blood glucose, which is advantageous for people with diabetes.
Protects the cardiovascular system
Lentils have multiple essential nutrients for the cardiovascular system, such as fiber, potassium and magnesium, and vitamins B9 and B6.
The fibers help reduce cholesterol that, too much, accumulates in the wall of the blood vessels. Potassium and magnesium control the heart rate and regulate blood pressure.
Vitamin B9, like folic acid, and vitamin B6, plays an essential role in the training of blood cells and helps to monitor homocysteine levels.This is an amino acid that, at high concentrations, increases the danger of heart disease.
Helps prevent certain types of cancer
The B complex vitamins, present in lentils, have an antioxidant action, which fight free radicals that can be the predecessors of certain types of cancer. In addition to this, the fibers improve intestinal transit and are advantageous to prevent coloretal cancer.
Whenever you have routine blood tests at a physical exam, chances are one of the numbers will be a measurement of your glucose, or blood sugar. A normal blood sugar level is less than 100 milligrams per deciliter of blood (mg/dL) after an eight-hour fast.