Lentils - composition and calorie content, health benefits and harms * Crossfit

Lentils are a herbaceous plant in the legume family that is becoming more and more popular in cooking. This culture is not only tasty, but also healthy, especially for those who play sports and adhere to a healthy lifestyle. Lentils are the right food for your diet to increase the amount of protein you need for muscle growth.

Unfortunately, many people underestimate this product, but in vain! From the article you will learn exactly what lentils are useful for, what is its role in sports and dietary nutrition. We will not bypass the side and contraindications to use, as well as situations in which lentils can be harmful.

Nutritional value, calorie content and chemical composition

No other member of the legume family can boast as high a protein content as lentils. In addition to proteins, this unique culture contains in its chemical composition carbohydrates, fats, fiber, mineral salts and vitamins. All these components are in a balanced amount, and therefore have the maximum nutritional value.

There are several types of lentils:

Brown is the most common variety. Most often, brown lentils are used for making soups, as their grains are well boiled, but they keep their shape well. This variety is recommended to be soaked for 20-30 minutes before cooking.
Green - used to prepare diet salads and side dishes. Does not require soaking before cooking.
Red is a peeled variety, that is, without a top shell, it cooks faster than other varieties.
Black (beluga) is the rarest variety of lentils. When cooked, it changes its color to light, but at the same time does not lose its shape, which allows it to be used as a side dish.
Yellow - resembles peas in its appearance. This variety is considered versatile and is used in many dishes.

Black pigment has antioxidant properties and removes harmful substances from the body.

As you can see, there are plenty to choose from, but each variety has its own characteristics and nutritional value. Below is a table that describes the chemical composition and energy value of each variety, boiled and dry.

Calories / Nutrients per 100 g	Red (dry)	Red (boiled)	Green, yellow, brown (dry)	Green, yellow, brown (boiled)	Black (dry)	Black (boiled)
Cellulose	4.9 g	1.9 g	8.9 g	3.8 g	9.0 g	5.5 g
Calorie content	318 kcal	100 kcal	297 kcal	105 kcal	324 kcal	145 kcal
Protein	23.8 g	7.6 g	24,3	8,8	35 g	17 g
Carbohydrates	56.3 g	17.5 g	48.8 g	6.9 g	53.1 g	20 g
Fats	1.3 g	0.4 g	1.9 g	0.7 g	2.0 g	0.5 g
Iron	7.6 g	2.4 g	11.8 g	3.5 g	17 g	7 g
Potassium	710 g	220 g	940 g	310 g	980 g	350 g
Phosphorus	320 g	100 g	350 g	130 g	420 g	210 g
Beta carotene	60 mcg	20 mcg	no	no	no	no
Thiamine (B1)	0.50 mg	0.11 mg	0.41 mg	0.14 mg	no	no
Riboflavin (B2)	0.20 mg	0.04 mg	0.27 mg	0.08 mg	no	no
Niacin (PP)	2.0 mg	0,4 mg	2,2 mg	0.6 mg	no	no
Pyridoxine (B6)	0.60 mg	0.11 mg	0.93 mg	0.28 mg	no	no
Folic acid (B9)	100 mcg	no	112 μg	no	no	no

Each variety of lentils has some substances to a greater extent, and some to a lesser extent, some substances in certain varieties are completely absent. However, despite this, lentils contain the most essential nutrients for the human body, and they are all in a bioactive form, which means that they are absorbed better and faster.

Sprouted lentils should be distinguished separately. This product has an increased amount of amino acids, and its regular use contributes to:

improving the functioning of the digestive system;
restoration of metabolic processes in the body;
improving immunity;
restoration of the skin, strengthening the hair structure.

Sprouted lentils contain a lot of iodine, calcium, iron, magnesium and fatty acids. The calorie content of this product is 106.5 kcal per 100 g. Due to such a low calorie content, sprouted beans are often used by women who are on a diet.

Useful properties of lentils

The beneficial properties of lentils for the human body are due to the fact that this product is quickly and almost completely absorbed in the human body, in particular, it concerns vegetable protein. It is noteworthy that this cereal contains less fat than other legumes, such as peas. In addition, lentils are high in iron, so they are recommended for people with anemia.

Many scientists argue that lentils can replace bread and even meat in their nutritional properties. For vegetarians, this product is a real find, as it almost completely replaces animal protein.

Lentils should be a must-have for people with diabetes. It does not raise blood sugar, but rather normalizes it due to its absorbent properties. Also, doctors recommend eating lentils for those who suffer from stomach ulcers or colitis.

Interesting! This legume does not accumulate nitrates and radionuclides. It is a pure product with no additives. So far, there is not a single variety of genetically modified lentils, which increases its value for a healthy and nutritious diet.

In case of problems with the genitourinary system, you should pay attention to the lentil broth. Together with the prescribed treatment, it will help to cope with the disease.

Potassium-rich culture significantly improves heart function and has a positive effect on the circulatory system.

This legume is good for women. The product contains isoflavones that help fight breast cancer. In addition, this substance helps to cope with depression, and during menopause, it significantly reduces discomfort. Isoflavones are not destroyed after cooking, which means that beans can be cooked in a wide variety of ways.

In the modern world, women are often exposed to stress and insomnia. Green lentils can also help eliminate these problems. By consuming it regularly, you saturate the body with tryptophan, an amino acid that is converted into serotonin in the body. It is the lack of this substance that often makes a woman irritable and anxious.

Some doctors believe that this legume helps fight infertility.

Men are also encouraged to include lentils in their weekly diet as they significantly increase sexual performance. With impotence, nutritionists advise eating lentil dishes 1-2 times a week.

Sprouted lentils have the same benefits as regular lentils. But it is the sprouts that strengthen the bone tissue, so it is important to give lentils to children (of course, if there is no allergy to the product).

Lentils and sports (fitness and bodybuilding)

In the diet of athletes, lentils are a useful and often even necessary product. The fact is that in this legume culture there is a large amount of vegetable protein, which is quickly absorbed. The percentage of protein in lentils is close to that of meat, but there is one difference: there is always cholesterol and fat in meat, and lentils are an unrivaled source of easily digestible protein, which is extremely necessary in bodybuilding and other sports where muscle growth is important.

Among all legumes, lentils hold the record for iron content. It is this microelement that allows you to keep the cardiovascular and circulatory system in good shape. A healthy heart will allow you to increase the load and not feel discomfort.

For those involved in fitness, lentils are also a great source of energy. The main thing is to use this product regularly, only then it will be possible to notice positive changes in your body.

Lentils in the right diet

In dietary nutrition, the product is far from the last place. Many diets have been invented with this product; there are also special programs on lentils for people who have problems with the gallbladder. Diet number 5 is considered the most popular - this treatment course helps not only to improve the body, but also to lose weight. This diet is based on the frequent consumption of food - 5 times a day, while the food must be chopped. Lentils are one of the allowed ingredients on Diet # 5.

Lentil diets have a lot of positive reviews, but you should not expect dramatic weight loss from them. As a rule, women lose no more than 3 kilograms per month of the diet, since a properly structured diet is a balanced diet that will simply unload the body.

Many are worried about the question: "What can replace lentils on a diet?" Alternatively, you can use peas, beans, or chickpeas. But is it worth replacing lentils if only they contain the most fully digestible vegetable protein? At the same time, any varieties are equally useful: red, green, yellow, orange.

You can use lentils for weight loss in any form, but most often it is a boiled product in combination with other vegetables, fish or meat. There are a huge amount of recipes and dishes that can be prepared on fasting days. It can be soups, lentil cutlets, salads with it, in addition, beans have not been canceled as a side dish. Be creative and add variety to the menu. Do not forget about sprouted lentils, they have a beneficial effect on the body, unloading it.

Contraindications to use and harm

Although lentils are extremely useful, they also have a number of contraindications to their introduction into the diet. In order not to harm the body, lentils should be eaten with caution by people who have problems with the gastrointestinal tract, as this legume product can contribute to gas formation. Those who suffer from dysbiosis should also stop using lentils for the same reason.

Advice! In order not to overload the stomach, it is recommended to soak legumes before cooking.

If you eat lentils too often, the chances are that your skin will become dry and lose elasticity.

Doctors do not recommend strict dietary restrictions. Lentils will only be healthy if eaten in moderation and combined with other foods. Two or three times a week is enough to saturate the body with all that this culture is so rich in.

Culture is categorically contraindicated for people with gout.

Outcome

Lentils are a product that definitely deserves attention. Competent use of this leguminous culture will allow you to establish metabolism, keep the cardiovascular system in good shape, and will also help to maintain women's and men's health.