Amazing health benefits of lentils, an indispensable part of our kitchen

It is hard to find a day in our Sri Lankan kitchen without lentils, isn't it? Lentil soup has become a part of our lives because it can be eaten with rice for breakfast, lunch, dinner, and any time of the day. But have you ever thought about how much value these little red and yellow seeds add to your health? Today, let's talk about the extraordinary properties hidden inside these ordinary lentils.

What are the health benefits of lentils?

Lentils are a type of legume that belongs to the legume family, like beans, soy, and peanuts. They come in a variety of colors, including brown, red, yellow, green, and black. Regardless of the color, all of these lentils contain a variety of nutrients that are beneficial to our bodies.

Years of research have shown that lentils are not just a food, but a medicine that can help control a number of diseases. Lentils can help control and reduce the risk of developing diabetes , obesity , cardiovascular diseases , and some types of cancer .

Simply put, special components called polyphenols and lectins contained in lentils have the ability to reduce the growth of cancer cells.

How does it help heart health?

Lentils are great for keeping our hearts healthy. The polyphenols in lentils can lower your blood pressure and cholesterol levels. A study found that people who ate about a cup of lentils daily for 10 weeks had a significant reduction in blood pressure.

Similarly, foods like lentils reduce the level of "bad cholesterol" (LDL Cholesterol) in our body. This LDL cholesterol is what gets stuck in our blood vessels, clogging them and causing dangerous conditions like heart attacks and strokes . So adding lentils to your daily diet is a great help for your heart.

For weight control and reduction

Lentils are a great food for someone who is trying to lose weight. The reason is that lentils contain a lot of fiber . This fiber makes you feel full even after eating a small amount. This also controls the unnecessary consumption of high-calorie foods.

Imagine, when you add a cup of lentils to your rice, you feel full quickly. Then the amount of rice you eat automatically decreases, right? In this way, replacing high-calorie (energy-dense) foods with fiber-rich foods like lentils is a great aid in weight management.

To control and prevent diabetes

Research shows that eating lentils daily can help control diabetes and even prevent it from developing. Lentils can help control blood sugar levels for both diabetics and healthy people.

The main reason for this is the high fiber content in lentils. Also, nutrients such as manganese and flavonoids contribute to this.

Let's look at the nutrition contained in lentils.

Lentils are a nutritional powerhouse. In addition to the disease-reducing fiber, lectins, and polyphenols we discussed earlier, these little beans contain many other valuable nutrients.

Among them, the most important nutrients are:

• Protein: This is the best way for those who don't eat meat to get the protein their body needs.
• Iron: Helps prevent anemia.
• Folate: An essential nutrient, especially for pregnant mothers.
• Potassium: Helps control blood pressure.
• Manganese: Important for bone health and metabolism.
• Prebiotics: These serve as food for the good bacteria in our intestines, helping to keep the digestive system healthy.
• Many other nutrients like Thiamin, Zinc, Copper .

How much is good to eat?

Even just half a cup of cooked lentils can provide you with a lot of essential nutrients. However, too much of anything is not good. Since lentils are high in fiber, they can sometimes be difficult for our bodies to digest. Eating too many lentils at once can cause gas , bloating , and even stomach cramps in some people. Therefore, it is best to eat the amount that suits your body.

How to prepare lentils for both taste and quality?

You can buy dried lentils as well as cooked, packaged lentils in stores. But if you buy prepared lentils, be sure to read the label to see if they have added extra salt, oil, and artificial ingredients .

Cooking dried lentils is very easy. The first thing to do is to carefully inspect the lentils and remove any unwanted objects like stones and sand, and then wash them thoroughly with water . There is no need to soak the lentils before cooking. Place the washed lentils in a pot, add water or low-salt broth to cover the lentils, and place them on the stove.

Cover with a lid, reduce the heat, and cook for about 20-40 minutes. This time may vary depending on the type of lentils you use. You can add your favorite spices, for example, garlic, curry, turmeric, and cumin to enhance the flavor.

Other ways to add lentils to your diet

• Make a delicious lentil soup using our traditional method.
• Add some boiled lentils to a salad to boost its nutrition and protein content.
• Use lentils instead of meat and make cutlets, patties, or vadas .
• Make a roti or tortilla wrap with boiled lentils and vegetables like carrots and lettuce.

It is always important to speak to your doctor or pharmacist for advice if you have any medical conditions or before making any major changes to your diet.

Lentils, nutrition, health benefits, diabetes, weight loss, heart disease