Want to improve your digestion? Or maybe you want to reduce sugar levels? In these two cases, certain grains that until recently were associated only with meatless diets will be perfect. Interestingly, in Turkey they eat them a lot. You can prepare many dishes from them – they greatly diversify your diet.
It is worth including legume seeds in your diet. They contain as much as 25 percent. proteins, so they can replace meat. Therefore, we include them in the same group as meat, eggs, fish and dairy products.
Legumes include beans, soybeans, peas, chickpeas and lentils. This time we will focus on these last grains.
What nutritional value do lentils have? This product contains as much as 26%. proteins. It provides the body with a large amount of fiber, especially the insoluble fraction. In addition, it contains minerals, such as iron, magnesium, potassium, zinc, and phosphorus.
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Due to the fact that lentils contain large amounts of fiber and additionally have a low glycemic index, we consider them a filling product that does not cause a sudden increase in glucose concentration and therefore sudden insulin releases. Therefore, it is recommended to be consumed by obese, overweight people and people suffering from type 2 diabetes.
Fiber together with plant polyphenols with antioxidant and anti-inflammatory properties prevent cardiovascular diseases. They have a positive effect on the vascular endothelium.
It is worth eating lentils because they support the proper functioning of the intestines due to the mentioned fiber. By consuming it regularly, we will reduce the risk of constipation.
What’s more, these small grains prevent numerous lifestyle diseases. According to research, people who consume plant protein have a lower death rate than those who eat animal protein.
Lentils have a wide range of culinary uses. It can be eaten both sweet and savory. Half a cup of these grains a day is enough to improve your health.
Lentils are used to make soups, stews and sauces. It is used in salads, vegetarian pates and stews. It is also worth preparing a stuffing for dumplings or pancakes. Of course, it can replace meat, especially in meatballs or cutlets.
In turn, for the sweet version, it is worth using red lentils. Suitable for puddings and cakes, e.g. brownies.
