This product occupies an important place in the menu of adherents of plant food. It is a source of vegetable protein, vegetable fiber, carbohydrates, minerals and vitamins. At the same time, it is devoid of fats and cholesterol. When cooked, it is a low-calorie dish. Nutritionists recommend lentils for weight loss – it is an excellent addition to a diet aimed at reducing body weight.
General information
Lentils are the fruits of an annual leguminous herbaceous plant. Their calorie content depends on the variety and is as follows in dry form:
- Yellow – 332 kcal;
- Green – 323 kcal;
- Black – 322 kcal;
- Red – 318 kcal;
- Brown – 304 kcal.
When boiled, the calorie content of any variety is in the range of 102 to 110 kcal, which allows it to be easily included in the diet menu.
The low glycemic index also helps in losing weight:
- Red – 30;
- Yellow – 30;
- Brown – 30;
- Green – 25;
- Black – 25.
Nutritional value:
Chemical composition:
Benefits
Many of the beneficial properties of lentils are used in folk medicine to treat various diseases. Therefore, using it for weight loss, you can get an additional health-improving effect.
For health:
- Strengthens the heart muscle, reduces the risk of stroke;
- Prevents constipation, increases peristalsis, improves digestion;
- Purifies the body of toxins;
- Stimulates the production of hemoglobin – prevents and treats iron deficiency anemia;
- Reduces cholesterol and glucose;
- Provides energy, relieves fatigue, improves mood, helps to fight stress and depression;
- Strengthens the immune system;
- Revitalizes metabolism;
- Improves memory and brain function;
- Has anti-cancer properties.
Benefits for weight loss:
- The calorie content of boiled lentils is low;
- It forms the basis of a balanced diet, since it contains many vitamins – the body does not experience a deficiency of nutrients during weight loss;
- Provides a quick and long-lasting feeling of fullness, which eliminates overeating;
- It fits into protein diets;
- It prevents muscle breakdown;
- It has a low glycemic index;
- It activates the fat burning process;
- It significantly diversifies the diet, which helps to avoid breakdowns.
A special benefit of lentils for women during weight loss is that they:
- Relieve pain during menstruation, which allows you to engage in at least light physical activity on these days (walking, morning exercises);
- They even out the mood during pregnancy, the changes of which often lead to nervous breakdowns and, as a result, overeating;
- They allow you to quickly get in shape after childbirth;
- They normalize hormonal levels during menopause, which makes it possible to follow the necessary diets after 40 without severe restrictions.
Thus, the answer to the question of whether it is possible to eat lentils for weight loss is unequivocal: yes, it helps to achieve the desired result faster. This is confirmed by numerous positive reviews of nutritionists about this product. However, it should be borne in mind that it can be not only useful, but also harmful for losing weight.
Harm
Lentils should not be consumed in large quantities if you have the following contraindications:
- Diseases of the genitourinary, cardiovascular and pancreatic systems;
- Uric acid diathesis;
- Dysbacteriosis, increased gas production;
- Dyskinesia of the biliary tract;
- Joint diseases;
- Gout (due to the high purine content in lentils);
- Hemorrhoids;
- Individual intolerance;
- Problems with the skin;
- Kidney disease.
Possible side effects:
- Gas formation, fermentation in the stomach;
- Discomfort in the abdomen;
- Kidney stones;
- Dry skin;
- If undercooked, poisoning with toxins (phasine and phaseolunatin) is possible, with all the ensuing consequences – vomiting, headache, yellowing of the skin, dark brown urine.
To protect yourself from side effects, it is recommended that you:
- Thoroughly cook lentils;
- Not include it in the diet on a daily basis – at least every other day (an exception is the lentil mono-diet);
- Eat no more than 400 g per day;
- Eat a vegetable salad with fresh herbs before eating lentils.
When eating lentil dishes during weight loss, you need to carefully monitor the state of your body in order to refuse them in a timely manner. Such diets are strictly contraindicated for children and the elderly.
Which one is better?
There are several varieties, each of which differs not only in color, but also in properties.
Black (Beluga)
The most popular and expensive variety. It resembles black caviar in appearance. Small-fruited. It contains 35% protein and antioxidants. Retains its shape well when cooked. Recommended as an independent dish and for salads.
Red (Pink)
Light red. Peeled fruits, so they cook quickly. They have a high protein and vitamin content. Recommended for mashed potatoes, sauces, cereals, pates and soups.
Green
The shade ranges from deep dark green to olive. The fruits are large, flattened (like a plate) in shape. They have a high protein content. This includes several varieties:
- Green large (plate lentils) – the cheapest, do not hold their shape well when cooked; recommended for soups, cereals, side dishes and salads;
- Small green – small fruits of green or yellow-green color with black small spots, keep their shape well; recommended for side dishes and rice dishes;
- Green French (Puy) – one of the most valuable varieties, does not boil, recommended for salads and side dishes.
Yellow
Recommended for making thick cereals, soups, mashed potatoes; it goes well with vegetables.
Brown
The most famous variety is the variegated Pardina (so named because of the heterogeneity of its color). It is recommended for soups and cereals. The beans are hard, dense in consistency, they do not boil. They have a pleasant nutty flavor.
For weight loss, it is preferable to choose green lentils, since they are more effective than others in strengthening muscle fibers and allow you to build a beautiful body. Red lentils are recommended for anemia, yellow lentils for eye diseases, brown lentils for problems with the musculoskeletal system, and black lentils – to improve reproductive function.
Recipes
