Lentils may sound foreign and rarely known by Indonesian people. Even so, these nutrient-rich beans have various health benefits and are suitable to be included in the daily menu.
Lentils are legumes that originate from the Mediterranean and Middle East. These beans were once a staple food in the United States during World War II because of their high protein content. There are several types of lentils that are often found in the market, such as brown, green, or red lentils. The benefits of lentils can be obtained from all types. This is because these beans contain various nutrients that play an important role in maintaining body health.
Lentil Nutrition
Behind its small size, lentils store abundant nutrients for body health. In 100 grams of lentils there are about 116 calories and several other nutrients, such as:
- 20 grams of carbohydrates.
- 9 grams of protein.
- 8 grams of fiber.
- 369 milligrams of potassium.
- 19 milligrams of calcium.
- 36 milligrams of magnesium.
- 180 milligrams of phosphorus.
- 181 micrograms of folate.
In addition, lentils also contain several types of antioxidants that are good for the body, including phytosterols, lectins, polyphenols, isoflavones, and saponins.
Various Health Benefits of Lentils
Here are some of the benefits you can get if you consume lentils regularly:
- Maintaining ideal body weight
Although it contains high calories, a study states that consuming beans such as lentils will not make you gain weight. This is because lentils are high in carbohydrates, protein, and fiber that are slowly digested by the body, so they can provide a longer feeling of fullness. That way, your appetite will be more controlled.
- Maintaining digestive health
Lentils are a source of fiber that can increase the number of good bacteria or probiotics in the intestines. The number of good bacteria in the intestines can improve digestive health while reducing the risk of various digestive disorders, such as constipation, irritable bowel syndrome, and colon cancer.
- Controlling blood sugar levels
Lentils are also useful for controlling blood sugar levels. This benefit is obtained from the fiber content in them which can slow down the absorption of sugar in the blood. In addition, the glycemic index of lentils is also relatively low, so blood sugar in the body will be well controlled.
- Maintaining heart health
The fiber, magnesium, folate, and potassium content in lentils has been proven to be effective in lowering bad cholesterol and high blood pressure, which are risk factors for heart disease. Lentils also contain various antioxidants that can reduce inflammation in the blood vessels of the heart. That way, the risk of heart disease is getting smaller.
- Lowering the risk of cancer
Another benefit of lentils is reducing the risk of cancer. This is because lentils contain antioxidants, especially polyphenols. These compounds can not only fight free radicals, but can also prevent damage to body cells that trigger cancer. A study states that lentils can reduce the risk of certain types of cancer, such as breast cancer and colon cancer.
How to Process Lentils
To get the various benefits of lentils, you can process them by boiling them. Here are the steps:
- Rinse the lentils with water until clean.
- Put 1 cup of lentils in a pot, then add 3 cups of water and a pinch of salt.
- Boil the lentils for no more than 30 minutes until tender.
- Drain the lentils and rinse with clean water.
After going through the above process, lentils can be eaten directly or added to soupy dishes, such as stews, soups, salads, pasta, or curries.
Although there are many benefits for the body, the high fiber content in lentils has the potential to cause bloating if consumed excessively. In addition, lentils can also trigger allergic reactions in some people, such as itching or shortness of breath. If you want to get the benefits of lentils but have allergies to certain types of nuts, you can consult a doctor first.
