These are the types of diseases that are prevented by its consumption

Lentils belong to the group of beans and peas, part of the legume family, because like all of them, they grow in pods, according to the Mayo Clinic, a nonprofit organization dedicated to clinical practice, education, and research.

Also, lentils are high in protein and fiber and low in fat, making them a healthy substitute for meat. They’re also packed with folate, iron, phosphorus, potassium, and fiber.

There are many types of lenses. However, the three most common varieties are brown, green, and red.

  • Brown lentils. They are the cheapest and will retain their texture if cooked properly. You can substitute black beans as a side dish or in a vegan burger. They also adapt to soups with ease.
  • Green lentils. Also called French lentils, they have a nutty flavor and stay firm when cooked. Green lentils are the best option for salads. Beluga lentils, similar in texture to French lentils but black, are the newest on the market.
  • Red lenses. Cooking goes faster, they lose their shape and turn golden as they cook. They are softer and sweeter than green lentils.

That is, the Portuguese health, nutrition and wellness portal Tua Saude revealed the top seven benefits of lenses:

  • “Help Lower Cholesterol Levels: because they contain insoluble fiber that reduces the absorption of fats;
  • Detox the body: as they cleanse and absorb toxins and help regulate the bowels;
  • Reducing Premenstrual Tension: because they contain a substance called lignan, which has an effect similar to female hormones such as estrogen, which helps reduce symptoms of TPM;
  • Fight diabetes: because, despite being high in carbs, they have a lot of fiber that keeps their blood levels from rising;
  • Preventing and Treating Anemia: as it is a food very rich in iron, particularly recommended for vegetarians prone to anemia;

How do you prepare lentils?

They must first be rinsed to remove dirt.

Then they should be placed in a saucepan and covered with 1/2 inch of water.

Then you have to bring them to a boil and you have to reduce the heat and let it simmer uncovered.

Red lentils should be cooked for about 20 minutes, brown 30 minutes and green 40 minutes.

Afterward, should be flavored with garlic, cumin, thyme or other spices and finally, the cooked lentils are added to soups, stews and salads or on top of rice.

Nutritional information per 100 grams of lentils

  • Energy: 115 calories
  • Protein: 9.1 g
  • Fat: 0.3g
  • Carbohydrates: 16.7 g
  • Fibres: 4.4g
  • Vitamin A: 4.0 mcg
  • Vitamin B1: 0.13 mg
  • Vitamin B2: 0.07 mg
  • Vitamin B3: 0.5 mg
  • Vitamin B6: 0.24 mg
  • Vitamin B9: 25 mcg
  • Sodium: 160 mg
  • Potassium: 280 mg
  • Copper: 0.17 mg
  • Zinc: 1.4 mg
  • Magnesium: 33 mg
  • Manganese: 0.29 mg
  • Calcium: 25 mg
  • Phosphorus: 110 mg
  • Iron: 2.3 mg

In any case, before consuming the food, a health professional should be consulted first so that he or she can guide the process and indicate what works best for each person.