Lentils are a cheap and nutritious legume with red, yellow, black, brown, green... They are staple foods in many different countries, especially India. Fat-free, satiety, and lentils are a favorite superfood choice and are recommended to rotate twice a week.
Lentils can provide more dietary fiber. It contains 25% protein, second only to soybeans in the legume family. 1 cup of cooked lentils contains 18 grams of protein, 16 grams of fiber. One serving of lentils contains 90% of the recommended daily amount of folic acid, which is also a good source of iron, so you can eat more lentils on weekdays.
What are the benefits of using lentils as a main dish or staple food?
Take care of your heart: Lentils are rich in fiber, which binds to cholesterol and excretes them through feces. Not only does this lower cholesterol levels, but it also reduces the risk of cholesterol plaque forming in the arteries. Folic acid in lentils can reduce homocysteine levels (elevated homocysteine levels are associated with an increased risk of concurrent cardiovascular disease).
Prevent birth defects: Maternal deficiency in folic acid may occur in newborns, and lentils contain large amounts of folic acid.
Maintain healthy blood sugar and weight: Lentils are a good source of carbohydrates while containing reasonable fiber and protein to digest slowly, creating an effective feeling of fullness between meals. The combination of protein and fiber also helps keep blood sugar at healthy levels. So lentils are a great source of protein and carbohydrates for diabetics.
Reduced cancer risk: According to the 1989 Nurses' Health Study II, which included more than 90,000 women, eating more legumes, such as lentils, reduced breast cancer risk by 24 percent.
Maintains a normal digestive system and prevents constipation: Lentils contain a large amount of insoluble fiber and soluble fiber. Insoluble fiber allows the stool to absorb water, reduces the risk of intestinal diseases, and helps prevent constipation.