Calorie content Lentils, grains. Chemical composition and nutritional value

Lentils are one of the oldest foods cultivated by humans. It is characterized by a high content of substances beneficial to the body, is easily digestible and quickly saturates. The low calorie content of lentils allows them to be used for fasting days and dietary nutrition.

Types of Lentils

The following varieties are most often used in cooking and nutrition::

• brown (or pardina). The most commonly used variety. It has a nut and mushroom flavor and is used for cooking dietary first dishes and casseroles;
• green (or French, puy). These are lentils at an early stage of maturity. When boiled, it retains its shape, so salads and composite side dishes are prepared from it;
• red (or Egyptian). Hulled brown cereal, without shell. It cooks quickly and boils perfectly. Used for making porridge, puree soups;
• black (beluga). It is considered the most refined (and expensive). Doesn't boil over. Has a spicy taste. Used in soups, side dishes, salads, stews.

Composition and properties

This cereal stands out among legumes for its high protein content - about 60%. Lentil protein is very nutritious and easy to digest. Vegetarians use lentils as a complete meat replacement. No less useful is plant fiber, which improves performance gastrointestinal tract. Lentils also contain a lot of iron, folic acid, thiamine.

The composition also includes other mineral components: potassium, calcium, magnesium, zinc, silicon, iodine, etc. In addition to folic acid (vitamin B9) and thiamine (B1), cereals also contain other vitamins of this group, as well as A and PP. Vitamin C is found in large doses in sprouted grains. Nutritionists especially note the content of useful and important Omega-3 and Omega-6 acids.

According to nutritionists, lentils are good for:

• diseases of the gastrointestinal tract (the combination of easily digestible protein and a complex of minerals improves metabolism and improves the functioning of the gastrointestinal tract);
• depressive conditions, nervous diseases (tryptophan contained in lentils helps in the production of serotonin, which improves mood);
• low hemoglobin levels (cereals saturate the body with iron);
• oncological diseases (due to the content of isoflavones);
• cardiovascular diseases (potassium and magnesium strengthen the heart muscle and protect against stroke);
• diabetes mellitus(lowers blood sugar levels thanks to “slow” carbohydrates).

Lentils are an indispensable component in dietary nutrition. Dishes based on it quickly saturate the body due to the large amount of fiber. “Slow” carbohydrates keep you feeling full for a long time, controlling your appetite. Low fat content eliminates the appearance of excess weight.

There are many recipes for lentil dishes - from soups to desserts, so even with a strict diet you can eat varied. Short glycemic index allows you to include it in the diet of patients with diabetes.

BJU lentils

Calorie content of raw lentils per 100 grams

Calorie content of boiled lentils per 100 grams

Lentils for weight loss

Lentils are popular among nutritionists, primarily because of their low calorie content. The fat content in the product is minimal, and boiling reduces it to almost zero. Plant fiber, which lentils are rich in, gives a feeling of fullness even with a small portion eaten, which prevents overeating. In addition, fiber helps the normal functioning of the digestive system.

To absorb vegetable protein, which lentils are rich in, the body spends energy, i.e. ensures calorie consumption. The predominance of “slow” carbohydrates guarantees a long-lasting feeling of fullness. Rich in vitamins mineral composition ensures that the body receives the substances necessary for life, even with a limited diet.

The lentil diet is also convenient from a culinary point of view. There are many lentil dishes - soups, porridges, stews, salads, desserts, etc. As a rule, they are easy to prepare. Therefore, when minimum costs time can be provided varied menu for every taste, even with strict diet restrictions.

In addition, lentil dishes are tasty both hot and cold, so they are convenient to take with you if necessary, so as not to disturb your diet during a diet or on fasting days.

The effectiveness of the lentil diet is confirmed by nutritionists. It has been proven that eating only this product for a week guarantees weight loss of at least three kilograms. At the same time, there are no strict restrictions on portion sizes, i.e. Those who are losing weight do not feel hungry. But the course should last no more than 7 days.

You can replace not the entire diet with lentil products, but one or two daily meals (but not breakfast). This regimen can be maintained for up to three months and repeated periodically.

Contraindications for use

The unconditional benefits of lentils do not negate caution when consuming them in case of certain diseases.

These include:

• dysbacteriosis;
• gallbladder dyskinesia;
• flatulence;
• kidney problems;
• gout;
• joint diseases.

These diagnoses do not require a complete abstinence from lentils. It is only necessary to reasonably limit portions, especially during an exacerbation of the disease. In this case unique properties lentils will only bring benefits to the body, and its low calorie content will help you avoid excess weight.

Taste qualities, as well as benefits for the body, bring lentils to a leading position among legumes. Lentils have been used in food since the time Ancient Greece, Egypt and Rome. A large number of dishes are prepared from it, such as purees, soups, salads, side dishes, vegetable dishes, used boiled or stewed. Lentils are rich in proteins, carbohydrates and fiber. It contains vitamins A, B, E, as well as macroelements (calcium, potassium, sodium, chlorine, phosphorus) and microelements (iron, boron, cobalt, iodine, manganese, silicon, molybdenum, copper, fluorine, nickel). On average, the calorie content of lentils is 310 kcal per 100 g of product. The calorie content of lentils in water will be less than the calorie content of this product in its raw form.

Beneficial properties of lentils

Lentils are rich in folic acid and iron. 200 grams of product will provide the body daily norm these substances. Large quantity protein allows lentils to compete with meat and dairy products. Lentils should be consumed for metabolic disorders, stomach ulcers, duodenal ulcers, colitis, for problems with the genitourinary system, diabetes mellitus, for disorders nervous system. Due to the fact that lentils improve immunity and contain a large amount of fiber, they can have a beneficial effect on the normalization of work digestive system. Isoflavones contained in lentils can suppress the formation of cancer cells in the breast. These substances are not destroyed when they are exposed to heat. Medicinal properties Lentils make it possible to use it for various chronic diseases and for their prevention.

Boiled lentils

Lentil porridge stimulates improved metabolism, strengthens the immune system and normalizes the functioning of the genitourinary system. Lentils cook easily and quickly. For full readiness It will be enough to cook it for 40 – 70 minutes. Slim and good taste boiled lentils will not leave anyone indifferent. Once lentils are cooked, they retain more than half of all their vitamins and minerals. The calorie content of boiled lentils is approximately 111 kcal per 100 g of product. In general, the calorie content of lentils is finished form depends not only on the cooking method, but also on the variety of lentils themselves.

Red lentils

Red lentils have a number of features. This variety cooks much faster than the others, in about 15 minutes, and does not have a shell. It was from this variety that the well-known biblical stew was made. In some countries, red lentils are considered a symbol of well-being and prosperity. The calorie content of red lentils is approximately 313 kcal per 100 g of product.

Green lentils

Green lentils were developed in France. Side dishes are prepared from it and added to salads. If green lentils will be cooked correctly, it will not be overcooked. It has a more pronounced aroma compared to other varieties of lentils. Special taste they will give her olive oil, balsamic vinegar and greens with mustard. Even though green lentils hold their shape, their surface is quite soft. Therefore, this type of lentil can be used in soups, main courses and casseroles. Green lentils contain soluble and insoluble lentils, which are so beneficial for the human body. The calorie content of cooked green lentils is approximately 120 kcal per 100 g of finished product.

Restrictions on the consumption of lentils

Lentils should not be consumed if you have gout, uric acid diathesis, or joint diseases.

Diets and healthy eating 26.11.2017

Legumes occupy a special niche in healthy eating humans, they are rich in plant protein, which in many cases replaces animal proteins. This is especially important for people who practice vegetarian nutrition. Most often we use peas and beans for food, forgetting about lentils, an incredibly healthy product with a rich composition. Perhaps because many do not know what can be prepared from it.

There are known facts that in ancient times, lentils made up the majority of the diet of the peoples of India, Greece, Egypt, central and southern Asia, replacing many products, including meat. IN ancient Rus' lentils were also in great demand as a complete product necessary for the body. Soups, porridges, and bread were made from it. In our modern life for a long time Little was known about lentils, and it was difficult to find them on sale, but now lentils are sold in almost all large stores.

I became acquainted with lentils a long time ago, tried all the commercially available types and fell in love with this product forever. Now everyone in my family loves lentil dishes. Today we will look at the benefits and harms of lentils, recipes for their preparation.

Lentils are a herbaceous plant of the legume family. See what it looks like in nature and what the beans themselves look like.

Beneficial properties of lentils

Lentils have high nutritional and energy value, the protein in its composition is easily absorbed by the body, and complex carbohydrates take longer to digest, thereby allowing the body not to feel hungry for a long time.

Calorie content

The calorie content of dry lentils, depending on its variety, ranges from 218 to 285 kcal. The calorie content of boiled lentils is significantly reduced and is approximately 110 - 140 kcal per 100 grams of product. This is relatively little, so people who maintain a stable weight can safely include lentils in their diet. Here is a more detailed table of its calorie content.

Lentil calorie table per 100 grams of product:

Compound

Lentils contain proteins, carbohydrates, fiber, starch, Omega 3 and Omega 6 fatty acids, and the amino acid tryptophan. Vitamins include vitamins B1, B2, B6, B9, PP, A and E. The mineral composition is very impressive: potassium, calcium, phosphorus, iron, manganese, chromium, zinc, copper, boron, selenium and others.

Lentils - health benefits

What are the benefits of lentils for the body? Lentils include most of the substances necessary for the functioning of the human body; in this capacity, they have no equal among legumes.

• Almost a quarter of the mass of lentils is vegetable protein, which is not inferior in value to animal proteins. Human body cannot exist without protein foods; proteins do not accumulate in the body, but must be supplied with food daily. Proteins are the most important building material of body cells, participate in all metabolic processes and are necessary for the normal functioning of organs. Lentils in this case are simply a godsend for people who, for one reason or another, limit their consumption of meat foods.
• Lentils contain the amino acid tryptophan, which increases the level of serotonin in the blood, the joy hormone responsible for our peace of mind, for sound sleep And good appetite. In autumn - winter period When serotonin levels are significantly reduced, it is important to eat foods rich in tryptophan to increase resistance to stress and avoid depression and other problems.
• The invaluable benefit of lentils for the body is the presence of nicotinic acid (vitamin B3, niacin), which plays an important role in cholesterol and lipid metabolism and is necessary for the absorption of proteins, fats and carbohydrates. This vitamin improves blood circulation, cleanses and strengthens blood vessels, which in turn serves.
• Large quantity minerals in lentils is an indicator of its benefits to our health. Lentils are rich in potassium, a vital mineral for normal nervous, cardiovascular and bone function. muscular systems, every cell in our body needs this macronutrient.
• The high iron content indicates the benefits of lentils for the production and maintenance of normal hemoglobin levels and oxygen saturation of the cells of our body. Iron plays a significant role in maintaining immune system and in the regulation of metabolism in the human body.
• Another important microelement that lentils are rich in is molybdenum, which promotes the absorption of iron, participates in the synthesis of many enzymes, vitamins and hemoglobin, improving the nutrition of all tissues and cells of our body.
• Lentils have a low glycemic index, so they are recommended to be included in the diet of people suffering from.
• Complex carbohydrates slowly and in full are absorbed in the body without increasing blood glucose levels and do not overload the digestive tract, which is very important for such patients.
• Another beneficial property of lentils is high content fiber, which not only improves digestion, it is very important for the prevention of intestinal cancer.
• Lentils are one of the clean products, which do not have the ability to accumulate toxins and nitrates, this is important, since the environment and food products are contaminated almost everywhere.

Lentils are useful to sprout; their sprouts contain a large amount of vitamin C, which makes sprouted beans important element nutrition to increase the body's defenses.

I suggest watching a video about the benefits and possible harm lentils for our health.

Benefits of lentils for women

Separately, I would like to say about the benefits of lentils for a woman’s body, since these beans contain vitamin A, vitamin E, folic acid and phytoestrogens, similar to female sex hormones.

And wonderful music sounds for the soul. ERNESTO CORTAZAR. My first love .

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Lentils contain a significant amount useful substances, is characterized by a high content of vegetable protein. The product is used in a healthy diet. This is a dietary dish that can easily replace meat. Dishes with lentils came to the cuisines of the world from Asia. With the addition of this legume prepare soups, salads, side dishes. The rich chemical composition allows the product to be used for the prevention and treatment of many diseases.

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Calorie content of the product

Nutritionists advise eating lentils as a mainstay dietary dish, since legumes contain practically no fat, while saturating the body and providing it with all the necessary substances. Calorie content of the product in fresh is only 106 kcal per 100 grams.

BJU:

• vegetable protein 25 g;
• water 14 g;
• carbohydrates 54 g;
• fat 1 g.

Nutritional value may vary depending on how the lentils are prepared. A boiled dish contains 111 kcal, and a fried dish contains 101 kcal. More details about the nutritional value can be found in the recipe. Dishes with lentils are suitable for daily use in food, during a diet, on fasting days.

Chemical composition

Lentils have a rather rich chemical composition.



Varieties

There are five types of lentils in total:

• red;
• yellow;
• green;
• brown;
• black.

The red product contains greatest number gland. Regular use This type of legume leads to improved functioning of the brain and nervous system. Red lentils cook quite quickly, since they do not have a shell.




Green lentils, which are called French, have high healing properties. It contains a significant amount of fiber, which improves the functioning of the digestive system. The green variety takes the longest to cook and is used to normalize blood sugar levels and eliminate problems with the digestive system.




Yellow legumes - the same green variety, only without the top shell. This type differs from the previous one only in lower fiber content.




Ripe green beans turn brown. They are common in cooking, used for cooking various dishes.




The black variety is considered the most aromatic and when cooked only reveals its taste qualities. It is considered more nutritious due to its increased vegetable protein content. The color of the product is given by a special pigment that has antioxidant properties.




Regardless of the variety, lentils have a lot of useful properties and have contraindications for use.



Benefits and harms

The benefits of legumes for the body are as follows:

1. 1. A large amount of soluble fiber helps reduce the level of bad cholesterol, cleanse blood vessels, and improve the functioning of the heart muscle.
2. 2. A large amount of magnesium included in the product ensures relaxation of smooth muscles, helps normalize heart rate, and eliminates cramps in the limbs.
3. 3. The high content of folic acid helps improve reproductive function, normalize the functioning of the nervous system, and ensure the proper development of the embryo early stages pregnancy.
4. 4. Insoluble fiber helps normalize intestinal function.
5. 5. Soluble fibers ensure normalization of carbohydrate metabolism.
6. 6. A high concentration of iron has a beneficial effect on the circulatory system, prevents the development of anemia in pregnant women, women during menstruation, and children who do not eat meat.

Contraindications for use:

1. 1. Excessive consumption of the product leads to disruption of purine metabolism in the body, therefore, people with physiological problems in the absorption of this element are not recommended to eat the product.
2. 2. In case of chronic kidney disease, legumes should be consumed with extreme caution.
3. 3. Increased gas formation is also a contraindication for use of this product.

Lentils should be consumed in reasonable quantities so as not to harm the body.

Use during pregnancy

For pregnant women, the use of this product is of particular importance. Lentils contain a large amount of folic acid, which provides normal development embryo in the early stages. This microelement is also useful when planning pregnancy, since its deficiency leads to the impossibility of successful conception and attachment of the embryo to the uterine wall. Vitamin E, which is also contained in this product, is important for the successful conception and bearing of a baby.

A large amount of protein ensures proper growth and development of the child, and a high iron content ensures the prevention of anemia in pregnant women in the second trimester. Increased content fiber helps normalize the digestive system and eliminates constipation.

During pregnancy, it is important for a woman to supplement her diet with foods high in vitamin C, which allows microelements from lentils to be absorbed by the body almost 100%. It is enough to include legumes in the diet 1-2 times a week. At frequent use lentil culture can harm a woman, cause headache, nausea, vomiting.

Diet food

The fibrous structure of legumes helps cleanse the digestive system of toxins. Clears radionuclides that cause cancer. Great content protein allows you to quickly gain muscle mass with proper physical activity.

For men

The anti-inflammatory effects of the product make it possible to use it for nutrition of older men. These properties help cope with chronic diseases, protect the genitourinary system from the development of inflammation. Legumes replenish the man's body with essential microelements, which improve the functioning of the heart and blood vessels, and increase the body's resistance to the negative effects of the external environment.

As a preventive measure, lentils are used for the following diseases:

• prostatitis;
• sexual disorder;
• oncology.

Cereals are rich in protein, so it is important to include them in the diet of men involved in sports. A large amount of vegetable protein helps to quickly bring the body back to normal and get beautiful muscle relief. For male potency Sprouted lentils play a huge role. These grains should be consumed regularly in small quantities.

Delicious soup recipe

To prepare delicious lentil soup enough to take fresh vegetables, legumes and spices. No fat is used during cooking, which makes the dish dietary. Energy value soup 95 kilocalories per 100 g of finished dish.

To prepare you will need:

• water - 1 l;
• red lentils - 500 g;
• carrots - 175 g;
• zucchini - 150 g;
• sweet onion - 100 g;
• spices to taste;
• parsley - 15 g;
• green onions - 5 g.

Place the beans in a saucepan and simmer over low heat for 15 minutes. Chop the vegetables and add them to the pan. Boil the soup for another 15 minutes, then puree in a blender. The dish is sprinkled with fresh herbs on top.

Boiled lentils

The easiest way to prepare legumes is to simply boil them. When cooked, it has a small amount of calories and can be eaten as porridge or a side dish with other vegetables and meat. It is easiest to cook the product in a slow cooker, since the cooking time in it will be reduced several times.

To cook in a slow cooker, just sort out the dry lentils and rinse well. Pour beans into a container, add 500 ml hot water, add spices to taste, close the lid of the device. Set the “Porridge” mode and cook until the device turns off completely.

Lentils boiled in water can be cooked in the microwave. Pour lentils into a deep plate, add 2 cups of hot water, add salt. Select the most powerful mode and cook for 10 minutes. However, you should not cover the container with a lid.

Cook the lentils on the stove for at least 60 minutes. For 2 cups of cereal you need to take 5 cups of boiling water. When the cereal is ready, drain the water and cool. This side dish can be complemented with fried vegetables or meat.

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I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to remove overweight fully? How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

Protein (aka protein) has the best karma among the trinity “proteins-fats-carbohydrates”. Any healthy dieter tries to eat food with a minimum amount of fat and simple carbohydrates and a maximum protein content. However, in order to consume a lot of protein, you don’t have to eat something alive.

Zozhnik has compiled a list of ten protein-rich foods that you should especially pay attention to if you have set out on a pleasant path to a healthy lifestyle.

1. Quinoa

A type of grain crop that is poorly distributed in our area solely because it grows mainly in South America, and therefore comes to us in a considerably more expensive form (about 250 rubles for a 350-gram pack). However, now it is easy to buy this cereal in almost any chain supermarket like OK.

Quinoa contains more protein than any other grain on our planet: on average about 16 grams per 100 g - about the same as meat, and some varieties contain more than 20 grams of protein. As they say in TV stores on the couch: but that’s not all.

The amino acid composition of protein in quinoa is balanced and close to the composition of milk protein, and the number of amino acids (protein components) is up to 20 types.

Young soybeans are a storehouse of not only protein, but also iron, calcium, zinc, vitamins A and B and simply fiber. Edamame is most appreciated and devoured in Japan. They go there as a snack for beer. Meanwhile, they are quite suitable for the main course. The protein content there is 11 grams per 100 g.

3. Chia

Chia seeds, also known as “Spanish sage,” are eaten in Mexico, the USA, and recently they are chewed a little in Russia. It is the seeds of this alpine plant that are eaten. They are loved by health professionals for their fantastic protein content (20 grams per 100 g), antioxidants, linoleic and other Omega-3 fatty acids and fiber.

Vegetarians also fell in love with them due to their rich amounts of calcium; 100 g of seeds contain 631 mg of calcium, 2 times more than a glass of milk.

4. Lentils

“The rye is rye, the oats are oats, the lentils are lentils,” the classics used to say. Lentils can be written about in other, larger literary forms - this is such a well-deserved plant, because 100 grams of this product contain about 24 grams of protein.

You will be surprised that most of the world's lentil production and about a third of the world's lentil production occurs in Canada. We were surprised.

5. Greek yogurt

Aka “dahi”, aka “tzahi” - “a type of filtered yogurt to remove whey, which gives a medium consistency between yogurt and cheese.” Widespread thanks to low content fats and carbohydrates, but high in protein (in some varieties it goes beyond 30 grams per hundred) and, of course, excellent taste.

6. Tempe

The Indonesian word “tempe” was not translated in any special way and was simply borrowed. Tempeh is, roughly speaking, briquettes made from soybeans. Here's how the recipe is described on Wikipedia: The soybeans are softened, then opened or peeled, and cooked, but not until cooked. An acidifier (usually vinegar) and a starter containing a fungal culture can then be added Rhizopus oligosporus. The beans are spread out in a thin layer and fermented for 24 hours at a temperature of about 30°C.

At a rate of about 18-19 grams of protein per 100 grams of bar, there are many healthy polyunsaturated fatty acids.

7. Seitan

This is a dish or product that is not always easy to distinguish from meat, and it is made from wheat protein.

100 grams of seitan contains about 40 grams of carbohydrates, 25 grams of protein and 1 gram of fat, which is a serious hit in the healthy environment.

8. Peanut butter

Favorite girlfriend of a mass bodybuilder. It contains as much as 50 grams of fat, so it is not suitable for everyone, but this fat is healthy, there are only about 10 grams of saturated fat per hundred. But there is a lot of protein - 25 grams. Overall, peanut butter is perfect for dessert if you're on a calorie budget.

If you suddenly find yourself without money in an unfamiliar city, use a bank peanut butter and you can eat a loaf of bread for about a week.

9. Chickpeas

Chickpeas (aka chickpeas, lamb peas, shish, bladderwrack, nakhat) are generally advanced peas. You can make pilaf with it, grind it into hummus, make falafel, or simply boil it and eat it as a side dish or main dish. It has 19 grams of protein per 100 grams, which is more than doctor's sausage. Not to mention how chickpeas are healthier for health.