Lentils: general characteristics
The plant of lentils belongs to the Papilionaceae family and can reach a height of 40 cm. Its name, derived from the Latin word "lenticula", is the diminutive lens and takes its cue from the distinctive shape of this legume. The origins of the lentil date back to ancient times: it seems that the plant is in fact originally from Mesopotamia and its appearance is to make even date back to the period of Genesis. The presence of the lentil is quoted in reference to Jacob and Esau. To demonstrate this presence are the lentils in the Louvre museum and from the tombs of Egyptian pharaohs. Traditionally the lentils represent a symbol of luck and wealth, and during the Christmas holidays and especially the New Year's Eve are presented in the table as a synonym for prosperity. To wish a rich and prosperous new year, it is customary to eat a plate after the toast. In some places the lentils are consumed even without oil to prevent the money from sliding off.
Lentils are distinguished by their rounded shape and flattened, and their color varies depending on the variety: there are red lentils, brown, green, orange and lighter colors. In addition, also they differ in size: in fact, there are small and large lentils lentils, different varieties and origins. In the market are dried lentils, pre-cooked, and fresh, the latter, however, is available during the summer.
Lentils: properties and benefits
The lentils have high nutritional properties, contain about 25% protein, 53% of carbohydrates and 2% of vegetable oils, are rich in phosphorus, iron and B vitamins, have a high protein content, a good amount of sugars and a low amount of fat. All these properties make lentils very indicated in the prevention of arteriosclerosis, in particular because the fats contained in them are of unsaturated type.
Lentils have detoxifying properties: in fact, the large amount of fiber makes me a useful food to clean the body, and therefore are very recommended by the experts.
The antioxidant characteristics and the high content of isoflavones may be allocated to the lentils also anticancer properties: this legume is considered to be a great ally in the prevention of some forms of cancer and brings significant health benefits.
The amount of benefits from lentils body is incredible. This legume is primarily suitable for coeliacs: dietitians recommend it because, in addition to containing a high percentage of phosphorus and potassium, is very digestible and contains neither fat nor cholesterol. Also, they do not contain gluten and are therefore perfect for coeliacs.
Lower cholesterol: high dietary fiber content promotes the regularization of intestinal activity and helps to control blood cholesterol. The prerogative to contain unsaturated fats also helps prevent certain cardiovascular diseases. A study published in Archives of Internal Medicine has confirmed that fiber intake from food reduces the risk of developing cardiovascular disease: in the case of lentils, bringing benefits not just the fiber but also a significant amount of folate and magnesium, important elements that promote the health of the artery walls.
The folic acid content in lentils also provides benefits to pregnant women because it prevents birth defects. A study conducted at the Rowett Research Institute in Aberdeen, England, showed how often a lack of folic acid results in a neural tube defect.
The consumption of lentils also slows the absorption of carbohydrates in the body, thus bringing great benefits to those suffering from diabetes: sugar is absorbed slowly by the body and reduces the possibility of causing spikes in blood sugar. The lentils thus contribute to maintain the levels of sugar stable for a long time and consequently also favor the feeling of satiety.
Lentils also contain plenty of thiamine, useful to improve storage processes, and the high presence of PP vitamin promotes the proper functioning of the nervous system, acting with antidepressant and antipsychotic action. The lentils are also rich in iron, a mineral that the body uses for the production of red blood cells: their consumption prevents the development of anemia or other neurological problems.
Digestion: studies have shown that the insoluble fiber is not only useful for the prevention of constipation but also favors the digestive process and prevents the irritable bowel syndrome.
Lentils are also good for your muscles: the large amount of protein helps to provide the proper supply to the muscles to function properly. Moreover, the presence of the essential amino acids favors the correct functioning of the organism and helps digestion. Also useful to fight atherosclerosis, a study conducted by the Department of Cereal and Foods Sciences in North Dakota has shown that the antioxidants present in lentils would greatly decrease the risk of developing this disease.
Lentils: nutritional values and calories
Every 100 grams of lentils have a caloric intake of 116 calories.
Quantity per 100 grams:
- 11,20g water
- available carbohydrates 51,10g (Complex carbohydrates 44,80g)
- soluble sugars 1,80g
- 22,70g proteins
- 1g fat (Total Saturated 0,14g, 0,17g total monounsaturated, total polyunsaturated 0,47g)
- Total fiber 13,80g (0,92g Soluble fiber, insoluble fiber 12,91g)
- sodium 8mg
- potassium 980mg
- 8mg iron
- calcium 57mg
- phosphorus 376mg
- magnesium 83mg
- zinc 2,90mg
- copper 1mg
- selenium 10,50μg
- Vitamin A 8IU
- Vitamin B1 0,47mg
- Vitamin B2 0,20mg
- Vitamin B3 2mg
- 1.5 mg vitamin C
Lentils: all uses
Lentils are widely used in cooking and are in trade dried and cooked in jars. The purchase is always preferable to choose the dried lentils instead of canned ones because they retain all the nutrients that these vegetables contain naturally.
Before cooking is necessary to keep them soak for 4 to 12 hours, depending on the variety and size: it is not necessary to use baking soda, because it could alter the flavor of the vegetables, make the tough skin and decrease their vitamin intake.
The cooking times of lentils generally hover around 30 minutes, can take place in water or vegetable broth, just soak them in water corresponding to twice their volume and not excessive. The purpose is to absorb water so as not to disperse in the liquid vitamins and mineral salts of lentils.
Lentils are versatile and perfect for any preparation: are ideal with pasta, mixed with vegetables to prepare soups, stews, croquettes and many other delicious recipes and tasty. To make these softer digestible legumes, you can be added during cooking a sage leaf or laurel.
Lentils: contraindications and side effects
Lentils no particular contraindications but you should use them in moderation especially for those suffering from colitis. In fact, plenty of fiber may irritate the mucous membranes in greater quantities.
The lentils should be used in moderation by those who suffer from gout because they contain purines and these may encourage a buildup of uric acid in the body, although recent studies have shown to increase the risk of gout is purine animal.
