Glucose that accumulates in the blood due to not being absorbed by the body’s cells properly can cause various disorders of the body’s organs. If diabetes is not properly controlled, there can be various complications that put the patient’s life at risk. To overcome this you need to know lentils health benefits for diabetes and iron.
These nuts from the Himalayas are the most nutritious food in the world with a combination of protein, fiber, and complex carbohydrates. It can be consumed either as a staple food or as a supplement to other foods.
What are lentils?
Lentils are seeds that come from a family of legumes that are well consumed by humans. Beans shaped like corn kernels are known as a staple food that is quite often found in Asian and North African cuisine.
Lentils contain high protein but are low in fiber and fat. Therefore, nuts with various colors are often an option for vegetarians.
Generally, lentils are categorized by color. However, there are four kinds of lentil colors that you often find on the market, namely:
Lentils are brown
It has a light and earthy flavor, holds its shape well, but will become mushy when cooked. It works both in soups and as a stand-alone side. They range in color from light brown to black.
French green beans, or Puy,
It has a spicy flavor and a crunchy texture that can make the salad satisfying.
This nut is commonly found in Middle Eastern or Indian cuisine and is a brown Massor lentil after the removal of its stomach.
Its soft and savory flavor makes yellow lentils commonly used in various dishes such as chowder, a mixture of doner kebabs, and rice. Usually, these nuts are sold in a dry state. Before cooking soak first in cold water. Once boiled and tender, the texture, and savory taste are soft similar to the peeled green bean seeds.
Why are lentils good for body health?
Lentils contain a large amount of protein that provides strong bones and a healthy muscle structure. The fiber content helps regulate digestion and minimize constipation. Its rich vitamin content keeps blood cells healthy and functioning properly.
As for carbohydrates, lentils are easy to digest and do not cause gas buildup in the stomach. Also, research shows that their high protein content prevents the onset of diabetes. This is very important for weight loss plans.
For one, lentils have a very low Glycemic Index (GI). That means they take longer to break down in our system. That means they slowly release the nutrients that help the digestion of the food we eat.
And also, they are easily digested by our body, making them an ideal food for those who have difficulty digesting complex carbohydrates.
How to choose lentils and how to store them?
Follow these steps to get quality lentils and how to store them:
- Choose a type of lentil that is perfectly dried, there are wrinkles on the dry and clean skin.
- Try to choose lentils of the same color, firmly, not too bright, or too dark.
- If you choose a type that has become flour, then choose one that smells strong and does not smell rancid.
- Store the beans in an airtight jar so as not to be exposed to moths and the taste is not damaged.
- Lentils stored in a closed place can last up to a year.
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Lentils health benefits for diabetes and iron
Lowers blood sugar levels
Lentils are often another carbon option in diabetics and people on a diet. This is because animal trials show that lentils can help lower blood sugar levels.
It is thought to be related to the high content of polyphenols in it. Amazingly, the content of polyphenols in lentils does not decrease even after going through the process of sending.
Iron deficiency is a common cause of fatigue. Not getting enough iron in food can affect how efficiently the body uses energy. There are two types of iron: heme and nonheme.
Plants provide nonheme iron, and lentils are an excellent source. Nonheme iron is an important form of iron for people who do not consume meat for health or other reasons. However, the body cannot absorb non-heme iron nor iron heme. So, try combining them with foods rich in vitamin C, such as oranges, berries, and peppers, which will increase absorption.
Overcoming digestive problems
If you have problems with digestion such as constipation can consume these nuts. Its high content of fiber helps smooth the digestive process to avoid the risk of constipation.
With high fiber, it can provide an opportunity for good bacteria to develop more perfectly indigestion.
Become a source of antioxidants
Another food that contains high antioxidants is lentils. Some polyphenols in it such as procyanidin and flavanols can help ward off exposure to free radical substances.
Meanwhile, according to a laboratory trial, the content of polyphenols in lentils can prevent the growth of cancer cells.
Good for pregnant women
As is known, lentils also contain high folate. This provides an advantage for pregnant women. Where folate is an important compound that can help prevent neural tube defects in newborns.
This essential vitamin is also believed to reduce the risk of gestational diabetes, which is diabetes that occurs only in pregnant women.
Helps maintain heart health
The content of fiber, folic acid, and potassium in lentils is quite high. It can support heart health. Where meeting your fiber intake can also help lower levels of bad cholesterol (LDL) in the body.
Lentils are also proven to prevent homocysteine hoarding in the body. Homocysteine is one of 20 amino acids for combining proteins in the body.
Excessively high levels of homocysteine in the body can increase the risk of heart attack, stroke, and blood clotting.
Helps maintain weight loss
When you’re on a diet, you need foods that are high in fiber and also energized. You can find it in lentils. In addition to the high protein, high carbohydrates, fiber is also high.
This nut is often a substitute for rice, which is not only filling but also healthy. Dieting is easier and smoother!