12 benefits of lentils, an ally in weight loss and bodybuilding

The benefits of lentils go beyond the symbolism of the holidays. It can compose countless dishes and also promote positive effects on our health, as explained below by nutritionists Maiara Souza (CRN 9 14273), from Clínica Geisa Costa, and Raquel Penha e Silva (CRN 3 23966), from ON – Centro Integrated Body Evolution. Follow up!

12 benefits of lentils

Legumes, in general, are a good source of protein, as Maiara comments. Therefore, the consumption of these legumes, such as lentils, is interesting to maintain a balanced diet, helping to lose weight and gain muscle mass. To learn more about these and other lentil benefits, see the list separated by experts:

1. Helps control blood sugar levels: according to Maiara, lentils help control blood sugar due to the amount of fiber, which is essential in the digestion process. “Increased fiber intake reduces serum cholesterol levels, improves blood glucose in patients with diabetes, reduces body weight and was associated with lower serum levels of ultrasensitive C-reactive protein”, points out an article published in the scientific journal Arquivos Brasileiros de Endocrinologia & Metabology (1).
2. Source of iron and vegetable protein: “indicated for vegetarians. It can and should also be used by meat eaters. It is also important to combine consumption with citrus fruit, such as lemon and orange, to improve iron absorption”, explains Maiara.
3. Combats constipation: for being a source of fiber, but Maiara warns: “remember that it alone does not work miracles. The change of habit must be complete to have a gut that works well on a daily basis.”
4. Helps prevent and treat anemia: as a great source of iron. In addition, Maiara points out that, due to zinc, lentils help to strengthen the immune system.
5. Helps in the weight loss process: Raquel explains that this is because lentils improve intestinal functioning and have fibers and proteins that guarantee satiety. The legume also has important properties for those who want to lose weight: “the consumption of iron, B vitamins and magnesium maintains the necessary supply of these nutrients for an active metabolism, ensuring weight loss”, she points out.
6. Stimulates healthy skin and hair: Maiara explains that zinc, present in lentils, also helps to reduce hair loss. In addition, as a source of protein, lentils support the health of hair and skin. Raquel complements this benefit: “due to its antioxidant and anti-inflammatory action, as well as providing proteins, lentils help in hair health”.
7. It promotes the feeling of good mood and relaxation: yes, one of the benefits of lentils is that it contributes to these good sensations. “Lentil is a source of folic acid and magnesium, which are important ‘ingredients’ for the production of serotonin, a neurotransmitter for good mood and relaxation”, explains Raquel.
8. Antioxidant action: another benefit that acts positively in our daily lives. Raquel explains that the antioxidant action of lentils helps protect cells against stress, harmful lifestyle, excessive exposure to the sun, among others.
9. It maintains satiety and is a versatile food: lentils contribute to satiety because of their fiber and proteins. In addition, it is a food with immense versatility, and can be consumed in different ways in hot or cold dishes.
10. Stimulates muscle mass gain: “for those who seek to gain muscle mass, with the practice of physical activity for this purpose, lentils are a food to be consumed in the routine, as they provide proteins (helping the necessary supply of this nutrient for hypertrophy). ) and B vitamins”, comments Raquel.
11. Allied in the practice of physical exercises: Maiara comments that, in addition to weight training, lentils contribute to the performance of physical exercises in general. This is because of lysine, an essential amino acid.
12. It helps prevent and control bad cholesterol: because it has insoluble fiber that not only reduces and controls cholesterol levels, but is also an ally in prevention.

These lentil benefits are amazing, aren’t they? She also helps the ants on duty to satisfy that sweet tooth. That’s because, as Raquel explains, lentils provide magnesium, B vitamins and fiber.

harmful effects of lentils

Although we check the benefits of lentils, there is always that doubt about the existence of harm in the consumption of food. See below for clarification on the subject!

• It can cause discomfort in those who have intestinal diseases: Maiara mentions that those who suffer from intestinal diseases, such as irritable bowel syndrome, can feel discomfort when consuming carbohydrates that are difficult to digest, such as lentils. Symptoms can be pain, discomfort, gas and diarrhea.
• It should be avoided by people who have chronic kidney disease: this group of people need to eat a protein-restricted diet, avoiding meat, eggs, fish and protein-rich grains such as lentils.
• Consumption should be reduced for those who follow protein-restricted diets: Maiara explains that people with high uric acid, for example, need to restrict protein consumption and, as lentils are a source of vegetable protein, care should be taken. when consuming it.

Nutritionists emphasize the importance of professional monitoring to assess and advise on the best form of consumption. And, if you want to include lentils in your daily diet, know that they can be present in your everyday dishes, as a substitute for beans or as a second source of vegetable protein.

How to prepare lentils and enjoy their benefits

As for the preparation of lentils, Maiara gives some tips: “it is important to make the soaking – in fact, it is good for any and all grains, as they are sources of phytates, which hinder the absorption of iron, potassium, zinc, among others, and reduce bioavailability. of protein, that is, it reduces how much we are actually going to absorb from the lentils we are consuming”.

“Wash the beans under running water, place in a bowl and cover with triple the amount of water. You can add a few drops of lemon or vinegar. Leave at room temperature or refrigerate for 24 hours, changing the water every 8 hours. At the end of the soaking, discard the water and wash the beans. This facilitates cooking and does not give the side effect, such as gas”, explains Maiara.

Regarding the forms of consumption, nutritionists talk about the versatility of lentils, which can replace beans, as well as being great in a soup, cooked with broth or more al dente, cold in the form of a salad, seasoned with vegetables, puree, burger, crispy farofa and endless possibilities! Here are some delicious ideas for you to put into practice:

Lentil Salad with Fried Egg: Jacquin teaches you this warm lentil salad with fried egg, which is a very common bistro dish in France. The preparation is simple, but delicious!

Lentil burger: here, proof that lentils are great for vegetarian and vegan dishes. Recipes for a complete meal with this mega-tasty lentil burger + fries + vegan mayonnaise!

Lentil meatball: nutritionist Simone Bach teaches us how to prepare lentil meatballs that take few ingredients and are very easy to make. Another vegan recipe for you to include in your everyday life!

Rice with lentils: now, a rice for prosperity that is wonderful! It brings a mix of spices – a heritage from the Arabs – that makes it very tasty!

Lentil Bolognese Sauce: This Lentil Bolognese Sauce is a great recipe for you to add to your pasta and preparations. Try it!

Lentil with bacon and pepperoni: bacon, pepperoni and lentil make up this dish, which is perfect for you to enjoy with a warm rice. It makes your mouth water!

After discovering all the benefits of lentils, you have already seen that it is wonderful to include in your daily life, right? Even better is to compose healthy and super tasty dishes, such as lentil salad. It’s a nutritious and flavorful option!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.