Lentils are one of the oldest and most popular legume crops, which have held an important place in the diets of many peoples for centuries.
There are many varieties of lentils, each with its unique taste and texture.
This crop is characterized by high nutritional value and is an excellent source of plant-based protein, making it an ideal choice for vegetarians and vegans.
Additionally, lentils are rich in fiber, which helps normalize digestion and maintain heart health.
Lentils are also packed with important vitamins and minerals, such as:
- Folate: essential for DNA synthesis and cell division maintenance.
- Iron: supports the formation of red blood cells and prevents anemia.
- Potassium: helps maintain cardiovascular health.
- Magnesium: important for nerve system functions and metabolism.
Lentils also contain antioxidants and fiber, which contribute to improved digestion and gut health.
Nutritional Value
In 100 grams of raw lentils, there are about 25 grams of protein.
Lentils have a moderately low glycemic index (GI), ranging from 24 to 30 depending on the variety and cooking method.
The glycemic load of lentils is approximately 5-7 per 100 grams serving.
On a keto diet, lentils should be consumed in moderation due to their carbohydrate content. It is recommended to limit the portion to 50 grams dry to avoid exceeding the daily carbohydrate limit.
Nutrients and nutritional values are indicated per 100 g of the dry product. After cooking, the weight of lentils increases by 2-2.5 times.
Interesting Facts About Lentils
There are many types. The most popular are green, brown, red, and black lentils, each with its unique flavors and textures.
Rich in protein. Lentils contain about 25% protein, making them an excellent source of plant-based protein for vegetarians and vegans.
Supports improved digestion. The high fiber content helps maintain gut health and prevents constipation.
Helps control blood sugar levels. The low glycemic index makes them beneficial for people with diabetes.
Used in cosmetology. Ground lentils are often used in face masks due to their nourishing properties and ability to cleanse the skin.
A source of folate. They contain a significant amount of folate, which is important for the formation of red blood cells and the health of pregnant women.
Helps with anemia. Due to their high iron content, they are beneficial for people suffering from anemia or iron deficiency.
Used as a meat alternative. In vegetarian and vegan dishes, lentils often replace meat due to their high protein content and rich flavor.
