This legume belongs to probably the healthiest foods that can serve as the basis of daily nutrition. There are different types of lentils (red, green, black), and they are all healthy, with certain specific benefits they bring. There is a lot of research on the benefits of regular lentil consumption, and here we will briefly outline the most important ones.
An excellent source of protein. Of all legumes and nuts, lentils are in third place for the amount of high-quality vegetable protein. That is why it is an excellent food especially for vegetarians and vegans.
Gives constant energy. Lentils ensure a steady supply of energy to the body, as they are digested slowly thanks to the combination of complex carbohydrates and vegetable fibers it contains. It helps digestion. Soluble fibers that the lens contains contribute to the prevention of constipation, and have a beneficial effect in the case of irritable bowel syndrome and diverticulosis.
Contributes to weight loss. Although very nutritious, lentils are a very low-calorie food. A cup of cooked lentils has only about 230 calories, yet still provides a satisfying feeling of fullness.
Stabilizes blood sugar. Soluble fiber binds carbohydrates, slowing down their digestion, which helps stabilize blood sugar levels. This can be beneficial in diabetes and insulin resistance, which is why lentils are commonly recommended in the diet of diabetics.
Lowers cholesterol. Lentils contain a large amount of soluble fibers, which bind cholesterol and help eliminate it from the body. It reduces the risk of heart disease. In addition to containing fiber that helps lower cholesterol, lentils are an excellent source of magnesium and folate. Magnesium improves the flow of blood, oxygen and nutrients in the body, while low levels of magnesium in the body are directly related to heart disease. Folate lowers homocysteine levels, which is a serious risk factor for heart disease. So it's no wonder that several studies have shown that eating lentils lowers the risk of heart disease.
Finally, special mention should be made of black or beluga lentils, which are extremely rich in anthocyanins. These are plant substances (pigments), which act as powerful antioxidants in the body, and have recently been studied for two special properties: they improve memory and exhibit anti-cancer effects.