Human life is highly depends on dietary intakes. One has to be so careful and particular when it comes to eating habits and selection of food items. If you develop the habit of eating junk food or less healthy food, this will harm your body and cognitive capacity to much extent. This doesn’t mean that you withdraw all the eatable things that has fats or much protein. Your body needs everything but in moderation or in specified quantity. That’s why; we are bestowed with lentils by the universe. Lentils are in other words are the gift of nature. Lentils are rich with such properties that without them your diet requirements will not be completed.
Lentils the Delicious and Healthy Item;
Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavours from other foods and seasonings, are high in nutritional value and are available throughout the year. You can have lentils of any type and anywhere of the world. Lentils are legumes along with other types of beans. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking. www.nih.gov
The History of Lentils and How They came into Fame among Humans;
Lentils, botanically-known as Lens culinaris esculenta, have been a source of sustenance for our ancestors since prehistoric times. The word lentils come from the Latin lens, and indeed, this bean cousin is shaped like the double convex optic lens which took its name from the lentil. Lentil artefacts have been found on archeological digs dating back 8,000 years. As a tasty and plentiful source of protein, lentils graced the tables of peasants and kings alike. Poor Catholics who could not afford fish during the season of Lent substituted lentils. Thought to have originated in the Near East or Mediterranean area, lentils (known as dal or dahl in India) are small disks resembling a flat baby pea. They grow two to a pod and are dried after harvesting.
Lentils Growth and Places to Buy them From;
There are hundreds of varieties of lentils, with as many as 50 or more cultivated for food. They come in a variety of colours, with red, brown, and green being the most popular. Lentils have an earthy, nutty flavour, and some varieties lend a slight peppery touch to the palate. Lentils grow best in cool weather.
Sow lentils in spring as early as 2 to 3 weeks before the average last frost date. Most lentil production in North America takes place in the Pacific Northwest, Eastern Washington, Northern Idaho and up into Western Canada, where it has been grown since the 1930’s as a rotation crop with wheat. Apart from European countries, lentils largely produce in sub-continent.
Immense Health Benefits of Lentils;
Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fibre. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fibre content prevents blood sugar levels from rising rapidly after a meal https://www.theshreds.org/diabetes-causes-symptoms-and-treatments/ . But this is far from all lentils having to offer. Lentils also provide good to excellent amounts of seven important minerals, our B-vitamins, and protein, all with virtually no fat. Lentils have so much benefits in it that includes:
1. Lentils Lower the Cholesterol level;
Lentils help to reduce blood cholesterol since it contains high levels of soluble fibre. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.
2. Your Heart Health and Lentils;
Several studies have shown that eating high fibre foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy!
3. Lentils Improves Your Digestive Health;
Insoluble dietary fibre found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulitis. Eating lentils will help you digest faster. It has some properties that digest within minutes. So adding up lentils to your diet will be beneficial for your stomach.
4. Lentils and Stabilized Blood Sugar;
Adding to the many benefits of fibre, soluble fibre traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
5. Lentils are the Good Source of Protein;
of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
6. Lentils Boost and Increases Your Energy;
Lentils increase steady, slow-burning energy due its fibre and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is a key to energy production and metabolism.
7. Lentils are the Biggest Helper in Weight Loss;
Although lentils include all these beneficial nutrients like fibre, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied. If you take a cup of lentils with wheat bread your stomach will be satisfied for hours.
Some not so Good Effects on Consuming Lentils in Much Quantity;
Excess of everything is bad. Having too much lentils in almost every meal or daily will certainly harm you anyway. Consuming lentils in different shapes means dried, Fried, or cooked will affect your body health. It has some core important things that should not need to be ignored.
Lentils are richer with Protein thus should not over-consume;
One cup of lentils contains 18 grams of protein, according to experts. Your body needs approximately 8 grams of protein per kilogram of body weight. However, too much protein consumption may increase your risk of developing kidney disease. According to the Harvard University Gazette, a high-protein diet tends to accelerate kidney dysfunction, compared to a low-protein diet. A high-protein diet places extra stress on the kidneys to process proteins and filter waste out of the body. Over time, this extra stress can damage the kidneys and impair kidney function
Lentils has been linked to kidney failure, so do not take it if you have impaired kidney function. Large doses of lentils and other amino acids may induce acute kidney failure even in healthy individuals, according to a review published in the June 2007. Symptoms of acute kidney failure may include pain between the hip and ribs, a decrease in the amount of urine you’re excreting, intractable nausea and vomiting, and bloody stools. Seek immediate help if you develop these symptoms while taking lentils.
Pregnancy and Breastfeeding;
Lentils is not recommended for use in pregnant or breastfeeding women because it has not been proven safe in this population. Furthermore, pregnancy can affect the way your kidneys reabsorb it. Do not take lentils if you are pregnant unless your doctor permits it. You cannot depend on solely lentils in pregnancy. In pregnancy, you have to take much other nutrition too. Because your baby is also getting food and energies from you. That’s why only lentils intakes will give you weakness instead of health. https://www.theshreds.org/pregnancy-an-amazing-process/
Lentils are no doubt one of the best food ingredients that cannot be ignored because of its richer healthy properties. Lentils intake will help your stomach feel light and in proper function. Of course, over-eating of everything will affect your body in so many other ways. All you have to do is to make balance into your diet by adding lentils, meat, grains and some sweet food items to get along with your life. Your body needs everything in portions. So don’t be unfair with your body by including just lentils into your food plan or excluding lentils only into your diet schedule. Live a balanced life. www.mayoclinic.org