Consuming lentils can be beneficial for the body. Lentils are not only a popular nutritious food, but it is also a good source of energy. It contains micronutrients as well as prebiotic carbohydrates. Prebiotic carbohydrates are those that are easy to digest. Lentils are very tasty. Let’s learn in this article how to cook lentils and the benefits of lentils.
Research has found that foods that are rich in prebiotic carbohydrates and dietary fiber can reduce the risk of non-communicable diseases such as obesity, cancer, heart disease and diabetes. On this basis, it can be assumed that the use of lentils can be effective in increasing and protecting health.
How to Cook Lentils
Making pulses is also an art. The taste of lentils increases manifold when prepared in the right way. Also, we learn here method of how to cook lentils:
A bowl of lentils
1 teaspoon turmeric
1 teaspoon coriander powder
Salt to taste
Red chili as per taste
Oil as required
1 teaspoon cumin
A teaspoon finely chopped green chilli
1 teaspoon finely chopped coriander leaves
One big onion
General method of cook lentils
Wash the lentils and put them in the cooker and pour water up to 2 inches above the lentils. Also add salt, red chilli, coriander powder and turmeric to it.
Then keep it to cook on low flame.
Leave the cooker on the stove till it whistles for 3 whistles. After 3 whistles of the cooker, your lentils will be completely cooked.
Then heat the oil in a fry pan.
When the oil is hot, first add cumin, then chopped green chili and then onion.
Fry the onion till golden.
Then add tomatoes to it and let them melt.
After the tomatoes are cooked, take out the lentils from the cooker and put them in it.
Let it cook on normal flame for about 5-10 minutes. In the meantime, keep stirring in between.
After this, take off the lentils from the gas and garnish with green coriander on top.
This is how you can make lentils as you normally would.
Medicinal Properties of Lentils
Many of its medicinal properties can be achieved by consuming lentils. This lentil is rich in antioxidant content. This is the reason why lentils can help reduce the risk of diabetes, obesity, cancer and heart disease etc. But before use lentils, make sure lentils cooked well, if you don’t know how to cook lentils method is given above. Containing high amounts of nutrients, polyphenols and other bioactive elements, this pulse can fulfil the role of both food and medicine.
Types of Lentils
Whole black lentils: This is black in colour and the largest lentil in size.
Peel entered lentils (Melaka lentils): it is used to get off the rind of black lentils. This lentil is pink or red in colour.
Daly had lentils: Melaka put pressure on lentil seeds, then go to two parts. These lentils take less time to cook.
Benefits of Lentils
1. Benefits of lentils for Weight Loss
An increase in appetite can be the main reason for weight gain because a person consumes more food when hungry. This can lead to the risk of weight gain. One of the benefits of lentils is to control weight gain, as it is high in fiber and protein. These can immediately quench the appetite and prevent the problem of weight gain. Keep in mind that along with the use of lentils, it is also necessary to do regular exercise to keep the weight down.
2. For Heart and Cholesterol
Rising cholesterol is a risk factor for heart disease. At the same time, fiber is present in lentils and according to research published by NCBI, fiber can reduce the increasing cholesterol. The hypocholesterolemic effect present in the fiber may work behind this. In addition, polyphenol-rich lentils also have anti-cholesterolemic effects. On this basis, it can be said that lentils can be helpful in keeping the heart healthy by reducing cholesterol.
In addition, it may help regulate an amino acid called homocysteine, an increased amount of which in the blood can cause heart disease. The reason behind this effect of lentils is the hypohomocysteinemic effect present in it. In addition, lentils may also be helpful in controlling blood pressure, which is one of the risk factors for heart disease.
3. Benefits of lentils for blood sugar
Eating too much sugar can increase blood sugar levels. If a person is struggling with the problem of blood sugar, then there are many ways to get rid of it. One of them is to consume lentils. According to a study published on the website of NCBI (National Center for Biotechnology Information), lentils have the ability to improve blood sugar, lipid and lipoprotein metabolism in diabetic patients and healthy humans.
The high flavonoid and fiber content found in it can prevent the increase in blood sugar levels. Due to this activity, diabetes can be relieved to some extent. In addition, complex carbohydrates are found in lentils, which are slowly released into the blood. So that there cannot be a rapid change in blood glucose level. Diabetes can also be relieved to some extent due to this activity.
4. Benefits of lentils for Digestion
Sometimes people eat something that has a negative effect on the digestive system. In such a situation, lentils can be helpful in improving digestion. The fiber found in it can be helpful in digesting food. Experts say fiber aids digestion and can help prevent constipation. Therefore, the use of lentils can get rid of digestive problems.
5. To Boost Immunity
If we talk about the benefits of lentils, then it also includes improving immunity. Actually, such peptides are found in lentils, which can increase antimicrobial activity in the body. This can reduce the risk of any kind of infection in the body. Thus the peptides present in lentils can be helpful in increasing immunity.
6. Benefits of lentils for Cancer
According to a study published on the NCBI website, consuming lentils can reduce the risk of several types of cancer, including stomach, thyroid, liver, breast and prostate.Actually, lectins (a type of protein) found in lentils have anti-cancer properties, which together with phenolic compounds present in lentils can inhibit the process of tumor growth.
At the same time, it is also mentioned in the same research that the chemo-preventive ability (the ability to prevent cancer) is found in lentils. The reason behind this is the presence of antioxidant bioactive compounds like flavonoids in lentils. At the same time, readers should also keep in mind that lentils are not a cure for cancer. If someone falls prey to it, then it is necessary to get medical treatment.
7. For Teeth and Bones
Weak bones can increase the risk of joint pain. Lentils can help relieve this problem, as lentils contain calcium, magnesium and phosphorus, which can help strengthen bones and teeth. Thus, the use of lentils can relieve the problem of joint pain and strengthen teeth.
8. For the mind
Red lentils can also be helpful in protecting against problems related to the brain. One study found that a hydroalcoholic extract of red lentils may help prevent symptoms of Parkinson’s (a disorder involving the central nervous system) such as catatonia (the inability to move normally).
At the same time, the flavonoids present in it can smooth the flow of blood in the blood vessels of the brain, thereby promoting neurogenesis (the formation of new tissue in the brain). Therefore, consuming lentils can reduce the risk of damage to the brain with age.
9. For Muscles
A good body helps in making progress in every field. In order to keep the body healthy, it is necessary to consume enough nutritious elements. Everyone is familiar with the fact that a high amount of protein is found in pulses. Protein helps in the development of muscles and keeping them healthy. Therefore, lentils can be consumed to strengthen muscles and supply protein.
10. Benefits of lentils for Pregnancy
Many women may have problems with weakness during pregnancy. In this situation, eating lentils can provide enough energy to the body, so that women can get rid of weakness. Some amount of folic acid (folate) is found in lentils, which is necessary for the fetus and pregnant. Folate may keep the baby at risk for neural tube defects (congenital nervous system disorders).
Therefore, experts say that pregnant women should consume 520 micrograms of folate daily. At the same time, 181–358 micrograms of folate are found in 100 grams of lentil. Therefore, it may be beneficial to eat lentils to replenish folate during pregnancy.
11. Benefits of lentils for Skin
Everyone wants their skin to be healthy. For this, people resort to many types of creams and treatments. At the same time, simple lentils can help in this work. Face masks made from lentils can give many benefits to the skin. Its use can remove impurities from the skin. Red lentil face pack can make the skin look young, supple and glowing. A face mask prepared from red lentils can exfoliate the skin and can also work to tighten pores. However, further research is needed to confirm these facts.
At the same time, in many places, the water of this pulse is used to getrelief fromskin infections and burn wounds. Keep one thing in mind that to avoid any kind of harm, do not use this pulse without medical advice.
12. Benefits of lentils for hair
Keeping hair healthy is one of the benefits of eating lentils. The problem of hair loss occurs almost to many people and people also spend a lot of money to avoid it, but there is no special benefit. At the same time, proteins and antioxidants are found in lentils, which can prevent hair loss by making them stronger from the roots. Thus the problem of hair fall can be reduced by using lentils.
How to Preserve Lentils for a Long Time?
To preserve the raw lentils for a long time, keep them in an airtight container and expose them to sunlight from time to time. At the same time, cooked lentils should be kept in the refrigerator, as there is no risk of harmful bacteria growing in the pulse. If kept in the fridge, this lentil can be kept safe for 5 days.
Disadvantages of Lentils
Lentils contain fiber, so consuming it in excess can cause gas and cramps in the stomach.
High intake of fiber can inhibit the absorption of minerals such as iron, zinc, magnesium and calcium by the body.
Consuming undercooked lentils in large quantities can increase the risk of kidney diseases. Therefore, always eat it thoroughly cooked and if you want to learn how to cook lentils read above.
Lentils are in the category of acidic substances, so consuming them in excess can cause acidity.
Frequently Asked Questions
Is it safe to eat raw lentils?
No, it is not safe to consume raw pulses. Uncooked or undercooked lentils contain phytic acid, which can inhibit the absorption of some important nutrients in the body. Therefore, always eat lentils after cooking and know how to cook lentils read article.
Which people should avoid consuming lentils?
People who have high amount of phosphorus in their blood or who are suffering from kidney and weak bones, they should avoid the consumption of lentils. It contains high amounts of phosphorus, due to which it can further increase the amount of phosphorus in the blood.
Is lentils gluten free?
Yes, lentils are gluten-free, but some ingredients can add gluten while cooking. Therefore, if someone is sensitive to gluten, please consume it only after consulting your doctor.
What is the best alternative to pulses?
Legumes (beans) are the best alternative to lentils. These include kidney beans, cannellini beans, navy beans, fava beans, cranberry beans, black beans, pinto beans, soybeans, black-eyed peas and chickpeas.
How long can cooked lentils last?
If cooked lentils are kept in the refrigerator, they can last up to five days, but from a health point of view. We would always recommend eating freshly cooked lentils and how to cook lentils learn above.
How is the taste of lentils?
Whether lentils are hot or cold, if you are looking for the answer, then let us tell that it is cold. Hence, it controls the hot taste of moong with use it.
Is it safe to eat lentils daily?
Yes, if you are completely healthy, then you can eat lentils daily in a balanced amount.