Lentils - beneficial and healing properties. Composition and calorie content of lentils

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 even 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 described in other, larger literary forms - this is such a well-deserved plant, because 100 grams of this product contains 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 “tzakhi” - “a type of filtered yogurt, in order to eliminate 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, nahat) 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 good health.

Today, lentils are an almost forgotten product that exotic lovers and seekers of new taste sensations occasionally treat themselves to. However, this was not always the case...

Just some 150 years ago, lentils were the most important product on the table of most Russian people. Moreover, at that time Russia was No. 1 in the world in growing and exporting lentils. But we, thanks to total mechanization Agriculture, tried very hard and forgot about the centuries-old traditions of our people, after which they filled their diet first with potatoes, then with wheat, and then with Coca-Cola and Big Macs...

Or they didn’t forget, but wisely replaced them with more useful and nourishing foods? It’s unlikely... After all, before, not only Russian people loved lentils, but also Babylonians, Egyptians and even Greeks. Moreover, it was used not by some poor people or slaves, but by all segments of the population - right up to the most noble gentlemen and kings!

In general, we think it’s time to remember how healthy lentils are, what dishes can be prepared from them, and whether they’re worth eating at all.

Chemical composition

Benefits of lentils

Lentils are a whole product that humanity has not yet thought of cloning and modifying at the genetic level. There are also no harmful semi-finished lentil products yet. On top of that, lentils are simply not capable of accumulating radionuclides and nitrates. This means, from the point of view of naturalness, lentils are ideal.

Lentils are also useful because they contain a lot of vegetable protein, which helps you gain weight. muscle mass safe for the cardiovascular system and kidneys.

To be fair, we note that the protein in lentils does not contain all the amino acids, so in terms of providing the body with the entire set of amino acids, rely solely on this product it is forbidden. True, this does not bother vegetarians, vegans and even... And in general, not in vain, because lentils are not just a food product, but truly healing agent from the “bins” of nature.

Lentils can lower blood sugar levels (note to diabetics), saturate the blood with hemoglobin (thanks to high content iron), as well as prevent diseases of the gastrointestinal tract and genitourinary system. Even breast and colon cancer recedes, “noticing” lentils on the horizon. Of course, it is difficult or even impossible to cure oncology with lentils alone, but as an aid in treatment, this is an excellent option.

At the same time, the greatest effect from consuming lentils will be received by those cooks who, instead of boiling or frying this “cereal,” take and sprout it. The main thing, after this, is to thoroughly chew everything that you have grown...

Damage to lentils

Lentils, like any legume, cause gas. Especially if you mix lentil porridge or a stew with some carbohydrates (cereals, bread) or meat. If you eat lentils without such additives, then gas formation will be moderate, or even barely noticeable.

But increased gas formation is not a harm, but an inconvenience. Lentils have dangerous properties! These include the ability to put a lot of stress on the stomach and kidneys, which leads us to the conclusion that lentils are harmful for people with kidney problems, gout and joint diseases.

In addition, lentils contain almost one and a half times more calories than Rye bread. So count it ideal product It's difficult to lose weight. Although, compared to any type of meat, lentils are clearly safer for your figure.

Types of Lentils

In our area there are at least 5 types of lentils:

• Green (French) – the least ripe product, ideal for salads and meat dishes
• Red (Egyptian)
• Black (beluga)
• Yellow is a green lentil that has been stripped of its shell.
• Brown (pardina)

Note that green, red, brown and yellow are four “faces” of the same lentil. Only at various stages of maturity. However, despite this, each type of lentil has its own own characteristics, both in composition and culinary properties.

In addition, lentils vary in size and can be large (6-8 mm in diameter) and small (up to 5 mm in diameter).

Use in cooking

Nowadays, lentils are especially respected by German, Indian and Chinese chefs. However, in other countries experienced chefs They enjoy preparing lentil dishes. After all, the grains of this crop do not require pre-soaking, very pliable and quick to prepare.

The calorie content of lentils boiled in water is 100–120 kcal, depending on the type of product. Legumes contain:

• 7.8 g protein;
• 0 g fat;
• 20 g carbohydrates.

The product is characterized by its rich vitamin and mineral composition, including enriched with folic acid, thiamine, pyridoxine, choline, vitamin PP, riboflavin. Lentils are recommended for replenishing boron, silicon, cobalt, molybdenum, nickel, phosphorus, etc. in the body.

In its raw form, the calorie content of red lentils per 100 grams is 314 kcal. The product contains 21 g of protein, 1.1 g of fat, 48 g of carbohydrates.

Boiled red lentils have much lower calorie content. 100 g of legumes boiled in water contains no more than 100 kcal.

Green lentils calorie content per 100 grams

The calorie content of green lentils per 100 grams is 323 kcal. The product contains 25 g of protein, 1.1 g of fat, 53 g of carbohydrates.

The calorie content of 100 g of green boiled lentils does not exceed 120 kcal.

Benefits of boiled lentils

The following benefits of boiled lentils are known:

• the product is saturated with easily digestible vegetable protein, making it useful for normalizing the functioning of the gastrointestinal tract;

• lentils are considered one of the most effective plant sources of iron;
• lentil porridge is indicated for strengthening the immune system;
• due to its richness in antioxidants, the product is recommended for the prevention of intestinal and breast cancer;
• doctors recommend eating lentils to prevent diseases of the genitourinary system;
• due to the large amount of saturated fatty acids in lentils, dietary fiber, vegetable proteins and fats, legumes are an indispensable component of the diet of vegetarians;
• Potassium in lentils is good for the health of the heart, blood vessels, and nervous system.

Harm of boiled lentils

Harm from boiled lentils may occur in the following cases:

• overeating legumes with an increased tendency to constipation and flatulence;
• use of the product for gout and aggravated joint diseases;
• if you eat lentils with dysbacteriosis.

Lentils are indicated in very limited quantities for gallbladder dyskinesia.

Excess daily norm Consumption of legumes contributes to the deterioration of the absorption of calcium, iron, and zinc in the body.

Lentils are a legume crop; represents the genus of the same name and belongs to the legume family.

This leguminous crop was grown for food and as fodder many centuries ago.

A specific feature of the plant is that it does not absorb harmful compounds.

Compound

The calorie content and nutritional value of grains depend on the variety and cooking technology:

Are lentils a protein or a carbohydrate? Lentil cereals are a source of light protein and complex carbohydrates.

Lentils have a varied chemical composition.

Grains in large quantities contain the following microelements:

• potassium;
• phosphorus;
• magnesium;
• amino acids tryptophan;
• light vegetable protein;
• Omega-3 and -6 fatty acids;
• vitamins gr. B (especially high content of B1), PP.

Sprouted grains, as shoots grow, are enriched with vitamin C.
Sprouted lentils will compensate for the lack of vitamin C

This valuable cereal is a leader in content folic acid: A serving of boiled beans provides the body with vitamin B9 by 90%.

For better absorption iron product served with fresh vegetables and greens containing the antioxidant vitamin C.

Varieties

Lentils come in several varieties:

• brown- the most popular. IN American cuisine prepare vegetable soups With herbs and this type of cereal. The brown variety of beans has a nutty flavor. Effective for lung diseases, various injuries and fractures;
• red— during the cooking process it quickly becomes soft since it has no shell;
• black,“beluga”, similar to caviar;
• green French "Puy"- aromatic grains French lentils maintain integrity even after prolonged heat treatment. The Puy variety is used for making salads. Yellow beans - this one green variety, only cleared of shells.

Red lentils, benefits and harm

Eating red lentils will benefit you in the following cases:

• Red lentils contain a lot of iron, so they will useful for anemia, anemia;
• Vitamin A does strong hair and nails, the condition of the skin and teeth improves noticeably;
• vitamin E prevents aging;
• Dietary fiber functions as a regulator of metabolic processes, the body is filled with energy, the supply of which lasts for a long time.

Prepared from red lentils delicious soup, you will learn the recipe from the video:

You may also be interested in learning about the benefits and harms. These are crushed barley seeds, which during processing are cleared only of flower films, as a result of which almost all the vitamins, microelements and fiber contained in the grains are retained.

Green lentils, benefits and harms

Green cereal takes a long time to boil, so it needs to be soaked.
Dishes made from this variety of lentil beans:

• have a therapeutic effect for constipation, diabetes due to its high fiber content;
• green beans lowers bad cholesterol levels;
• in combination with other means are capable improve the condition of rheumatism, liver and gastrointestinal diseases, hypertension and etc.;
• Unripe green lentils are richest in tryptophan, which triggers production of serotonin in organism.

The plant will also help produce serotonin. This is a real treasure unique taste and powerful healing properties, it is useful for anyone to know how to consume amaranth seeds.

Which lentils are healthier, red or green? Each variety has a whole range of important substances and compounds, but the best in all respects is the green variety of lentil beans.

Benefit

Lentils can help overcome some diseases:

• Soluble fiber improves the digestion process and prevents the development of rectal tumors;
• Dietary fiber in lentil beans improve cholesterol levels in blood;
• Regular inclusion of lentil grains in the menu has a beneficial effect on the immune system, the genitourinary system, and improves metabolism in organism;
• Will help for constipation problems in the absence of intestinal inflammation;

To solve the problem of constipation, you can use and. In addition, potato juice perfectly cleanses the body of toxins and fights intoxications of various origins.

• Lentils can also be consumed for diabetes. The product is filled with light carbohydrates that do not increase blood sugar levels. Successfully replaces most cereals and bakery products. The most useful for diabetes are plated lentils. It should be eaten 2 times a week.

At diabetes mellitus can be used and . Beneficial for diabetics Fresh Juice vegetable crop, which improves overall well-being and helps prevent many complications of the disease.

Benefits and harms for the liver

Lentil grains, like all legumes, contain lecithin acid in large quantities. This substance has the ability to restore liver cells. The seeds of this side plant have a diuretic effect, prevent the accumulation of excess fluid, and promote the renewal of liver cells. Lentils are a storehouse of natural protein and are practically devoid of fat. The product is extremely beneficial for the liver. Nutritionists recommend eating lentil cereal dishes 1-2 times a week.

You can prepare a decoction of lentils to cleanse the liver, you will learn more from the video:

For women

Lentil grains contain isoflavones, which prevent the occurrence and development of malignant tumors in the breast. They are preserved even in seeds that have undergone heat treatment.

For weight loss. This legume is rich in protein, which provides the body with energy for many hours and has virtually no fat. In addition to weight loss, the normal functioning of the body as a whole is improved. This natural product supports the body during diets, supplying it with all vital substances.

Lentil cereals help achieve the correct balance of hormones, improve metabolic processes, which leads to natural weight loss.

Vitamin E has a beneficial effect on appearance and gives beauty “from the inside.” Zinc makes muscles flexible, which is very important for a successful birth process without tearing.

Is it possible for pregnant women? During pregnancy, it is important to consume as much as possible valuable products. Thanks to folic acid in the cereal, lentils promote the proper development of the fetal brain, provide vitamins and other important substances to the body of the mother and the unborn baby.

At breastfeeding. Beneficial features lentils allow us to recommend this product for breastfeeding. You can include lentils in the menu of nursing mothers after the baby is 2 months old to avoid colic and other tummy problems.

It is also useful for young mothers to take. This remedy not only increases milk volume during breastfeeding, but also helps a new mother cope with postpartum depression.

For children

Lentils should be offered to children over 2 years of age. It is better if this legume is part of a multi-component dish and is well boiled because digestive system small organism is not yet perfect. For children's nutrition, it is best to use red, yellow and sprouted cereals.
Children enjoy eating red lentil soup

How is it useful for men?

Eating lentils will bring invaluable benefits and for men. Natural product helps cleanse blood vessels, reduce “bad” cholesterol and prevent the development of heart disease, which often affects representatives of the “stronger” sex.

Zinc in lentil beans returns male strength, and protein helps effectively build muscle mass. Thanks to magnesium and potassium, muscles become elastic.

For those who are involved in bodybuilding, lentils - important product nutrition. Cereals contain vegetable protein that can be easily digested. The beneficial substances of lentil beans help keep muscles toned.
Lentils saturate the body with calories for a long time. It should be consumed before and after workouts.

Harm

Due to the presence of difficult-to-digest protein in lentils, its consumption may be contraindicated for people who have:

• ulcers;
• gastritis;
• hepatitis;
• problems with the pancreas;
• gallbladder problems.

Lentils, like others legumes, stimulates the formation of gases, therefore, in addition to its benefits, it can cause harm to people with dysbiosis, intestinal diseases, and those who suffer from gout. To avoid these problems, beans should be served with greens and eaten in small quantities.
In some cases, lentils should be consumed with caution

It is difficult for the body to digest, so it should be boiled until soft over low heat and consumed during the daytime.

The composition also contains phytates, compounds that prevent the normal absorption of beneficial substances and minerals.

Which is healthier?

Let's compare the benefits of lentils with other, more familiar legumes:

• Beans- a bright representative of legumes, has many varieties. They are all similar in chemical composition, nutritional value. Beans are richest in potassium, phosphorus, vitamin B9, magnesium, and calcium. Unlike lentil grains, beans contain the important trace element selenium. The content of protein and valuable dietary fiber in the crops is approximately the same. The calorie content of beans is slightly more than 100 Kcal/100 g;
• Peas- also a representative of legumes. It has a richer composition of amino acids, however, it is inferior to lentils in terms of protein and iron content. Unlike lentil grains, it does not contain isoflavones.

As you can see, you can’t do without this legume – be sure to try this wonderful product.

Similar materials

Lentils are little known to modern people. But nutritionists strongly recommend paying close attention to this culture - it is nourishing, healthy, rich in micro- and macroelements, and also allows you to diversify your diet with dietary and delicious dishes. Read more about it in a separate issue.

How many calories are in lentils

Lentils are one of the first legumes to appear on the human table. Dishes made from it are considered lean, but have good nutritional value.

Depending on the purpose and method of cooking, you can get crumbly grains denser texture for salads or meaty, ideal for processing into gravy or sauce.

Lentil culture recipes

The grains cook easily and quickly, retaining maximum useful substances. The culture is used to prepare first courses (stews, soups, national liquid puree soups), but it is also suitable for preparing second courses, porridges, roasts, cutlets and meatballs. Lentils taste well with all vegetables, many cereals and seasonings.

Lentil soup

• (1 large root vegetable);
• , peeled (1 medium head);
• (2.5 dessert spoons);
• lentils (200 g);
• water (one and a half glasses);
• black pepper (¼ teaspoon);
• ground;
• clove;
• salt (½ teaspoon).

The onion should be cut into cubes, the carrots should be grated, and then sautéed over low heat for 25 minutes. vegetable oil. It is advisable to do this immediately in the saucepan in which the soup will be cooked. Sort the lentils from bad grains, rinse and add to the vegetables, pouring water so that it covers the food by two fingers. Add the garlic clove, salt, pepper and ground ginger, passed through a garlic press. If you wish and taste, you can add your favorite spices and aromatic herbs. Cover the pan with a lid and cook for 30-35 minutes until the lentils are cooked. Ready soup homogenize into a homogeneous mixture with a blender and garnish with chopped parsley before serving. The calorie content of the dish is 109 kcal/100 g.

Lentil meatballs

• lentils (200 g);
• onions (5 heads);
• (100 ml);
• salt (½ teaspoon);
• pepper and other spices to taste;
• breadcrumbs (200 g).

Rinse red lentils in advance with running water and soak overnight, they should
and will approximately double in volume. Finely chop the onion and fry in vegetable oil until golden brown. Drain the lentils in a colander and pass through a meat grinder along with the fried onions, adding salt and spices. Mix the mixture well, form balls, roll them in breadcrumbs and fry the meatballs for 7-8 minutes on each side until cooked. Serve the dish with chopped herbs and a spoonful of sour cream. The calorie content of 100 g is 283 kcal.

Pilaf with lentils

• unpolished or brown (2.5 cups);
• carrots (2 small pieces);
• lentils (100 g);
• onion (1 large head);
• dark (50-55 g);
• olive oil (5 dessert spoons).

Lentils must first be soaked in cold water for a few hours. Carrots and onions should be peeled, cut and fried olive oil. Then transfer to a saucepan, add rice and swollen lentils, add water so that it covers three fingers of food, and simmer over low heat for 30-40 minutes. 10 minutes before readiness, add washed raisins and spices to taste. The nutritional value pilaf is 248 kcal/100 g.

Vegetable stew with lentils

• carrots (2 medium pieces);
• (3 root vegetables);
• (200 g);
• lentils (75 g);
• water (500 ml);
• , and salt (½ teaspoon each);
• mustard seeds (1 dessert spoon);
• (2 tablespoons).

Rinse the lentils, pour into a saucepan, add turmeric and, adding water, cook for 30 minutes. Peel the potatoes and carrots, cut into cubes, shred the cabbage. In a preheated deep frying pan, fry mustard seeds and cumin for 2 minutes, add carrots and fry for another 4 minutes. Add potatoes, cabbage, remaining spices and salt, close the lid and simmer for a quarter of an hour. Beat the boiled lentils with a blender, pour the resulting puree over the vegetables and simmer for another 15 minutes. Serve with rice or whatever independent dish. Energy value ready-made stew is 74 kcal / 100 g.

Boiled lentils

• lentils (100 g);
• minced beef (150 g);
• (1 head);
• olive oil (10 ml);
• salt (½ teaspoon);
• ground black pepper;
• water (200 ml).

Boil the lentils. Cut the onion into cubes and fry in olive oil until golden brown, place the minced meat in a frying pan, add salt and pepper. Fry the onion-beef mixture over medium heat for 15-20 minutes, then add a glass of water, add the boiled lentils and simmer the dish for another quarter of an hour. Serve with sour cream. The calorie content of one serving (100 g) is only 119 kcal.

Nutritional value of beans

Lentils, like all legumes, are an excellent source of protein components, but, having a low glycemic index, lentil grains are a more effective source of slow carbohydrates. The significant content of fiber, soluble and insoluble dietary fiber allows you to reduce the amount of calories consumed without feeling hungry or experiencing discomfort.

% of daily requirement, indicated in the tables, is an indicator indicating what percentage of daily value in substance we will satisfy the body's needs by eating 100 grams of lentils.

Vitamins and beneficial elements in lentils

Up to 90% of folic acid was found in the grains of the crop, which is necessary for the proper absorption of amino acids and the synthesis of DNA and RNA molecules, as well as the prevention of the development of cancer.