Lentil for weight loss

Soluble fiber, contained in lentils, makes it ideal in weight loss diets. Dishes of lentils slow digestion and long maintain a sense of satiety in the body.

In 100 grams of boiled lentils of any kind contains 7.8 grams of protein and 340 calories. Lentils are the only type of legumes that should not be soaked before cooking. Raw lentils are never used for food.

However, lentils are suitable not only in programs for weight loss. Thanks to its properties, lentils bring the following benefits to our body:

• stabilizes blood sugar levels and protects against type 2 diabetes;
• enriches the body with iron, which is necessary for the production of hemoglobin. One cup of boiled lentils gives us about 37% of the recommended daily amount of iron;
• supplies the body with proteins. One cup of boiled lentils provides us with about 25% of the required daily dose of protein;
• prevents congenital anomalies of children. One cup of boiled lentils gives our body more than 80% of the recommended daily dose of folic acid;
• prevents the risk of cancer - especially breast cancer;
• protects against cardiovascular diseases, as it lowers blood pressure and cholesterol levels in the body.

How to cook lentils?

1. Go through the lentils - there are often small pebbles in it.
2. Wash lentils and pour a little cold water.
3. Allow the water to boil, cook the lentils 5-10 minutes and drain the water.
4. Pour the lentils with hot water and cook it (for full availability it usually takes 45 minutes). If you do not want to drain the first water, the dish will get more saturated - but also heavier, as in lentils there is a lot of non-haem iron, which the body absorbs only by 2-20%.
5. For better assimilation of iron, try together with lentils to consume foods containing vitamin C. These can be fruits (any citrus, strawberry, kiwi) or vegetables (tomatoes, sweet peppers, white cabbage).
6. When preparing dishes from lentils, add onions, garlic, fragrant herbs, as well as carrots, tomatoes or sweet peppers.
7. Salt lentils must be before the readiness.
8. In the middle or end of cooking, add olive oil to the food.
9. Lentils fit well with rice and white wine.

How to cook lentils in a multivariate?

It has already been mentioned that when cooking any kind of lentils for a child or a person with a sensitive gastrointestinal tract, the first, "heavy" water must be drained. If your multivarker does not provide such an opportunity - it's better to get by using ordinary pan.

In what cases can lentils cause harm?

Any type of lentils consumed in excessive amounts will have a negative effect on your eyes and eyesight.

In addition, dishes made from lentils can be harmful if there are the following problems:

• irritable bowel syndrome, or spastic colitis;
• gout;
• renal insufficiency.