Lentils - Daal - Lens Culinaris
Lentils - Daal
Lentils are a nutritious superfood with a very excellent nutrient profile. In their dried state, lentils are also referred to as pulses. These are simple-to-prepare, gluten-free. Since lentils are high in dietary fiber and protein, they have several health advantages. Vegan cooking requires lentils as a fundamental component. Lentils are effective against several health issues thanks to their bioactive substances and polyphenols. Lentil is high in protein, low in calories and fat, and provides a lot of dietary fiber and complex carbohydrates. Although there are many different colors of lentils, the most common color types are brown, green, yellow, and red.
Synonyms of Lentils
- Daal
- Lens culinaris
- Masura dhanya
Nutritional Facts of Lentils
Nutritional facts of different types of lentils differ. Here we mentioned the fact of green lentils which are healthier than other lentils as suggested by health experts.
One-half cup of boiled green lentils has:-
| Calories: | 140 |
| Protein: | 12 grams |
| Fiber: | 9 grams |
| Fat: | 0.5 grams |
| Sodium: | 5 milligrams |
Phytochemical Constituents of Lentils
- Phenolic acids
- Flavanols
- Flavonols
- Soyasaponins
- Phytic acid and condensed tannins
Therapeutic Uses of Lentils
- Beneficial for heart
Regular consumption of lentils is known to lower blood pressure, which significantly lowers your overall risk of heart disease.
- Aid Digestive System
Prebiotics included in lentils aid in the development of Lactobacillus in the digestive system. In turn, this might improve intestinal health. Additionally, their high dietary fiber content protects against colon cancer. Additionally, lentils can aid in promoting bowel movements, avoiding constipation, and maintaining a healthy digestive system.
- Excellent protein source
Lentils are a fantastic origin of protein for both vegans and vegetarians because they contain more protein than other legumes. While it includes all the required amino acids, methionine and tryptophan are insufficiently present.
- Healthy Pregnancy
Folate is an essential B vitamin for sustaining a healthy pregnancy in addition to playing a significant function in heart health. Its effects can minimize the chance of early delivery and can prevent birth defects, especially if appropriate before pregnancy.
Home Remedies Lentils
- Ulcers
Lentils are very useful to treat ulcers. You can simply make a paste of lentils together with water and then apply it to the affected region. It will give relief to ulcers.
- Diarrhea
Red lentils are a fantastic food for the digestive system and are a common Indian home remedy for loose motion. Boil the red lentils in lots of water to treat loose motion or diarrhea. After the lentils have settled, drain the water. This water is bursting with energy and fiber, both of which are fantastic for the stomach.
- Brightens Skin
In addition to being effective natural cleaners, red lentils also work well as a bleaching agent, reducing the appearance of scars and dark patches on the skin.
Mix two tablespoons of red lentil paste and two tablespoons of organic gram flour in a bowl. Well, combine the two ingredients. On a clean face, apply this face mask, and then wait 15 minutes. After drying, use cold water to gently rub the face pack off.
- Piles
Lentils that have been cooked and added to recipes are secure sources of protein that also have fiber. In addition to being high in fiber, sprouted lentils contain vitamins C, proteins, and calcium that can be used to treat hemorrhoids. Every day, eating one plate of healthy sprouts containing lentils can help with bowel movements and piles.
Ayurvedic Aspects of Lentils
Lentils balance Vata, Pitta, and Kapha since they are Sweet, Astringent, Cooling, Light, and Soft from an Ayurvedic perspective (if consumed raw it can imbalance the vata dosha but when consumed after cooked they become Tridoshic). Lentils have health benefits just like any other food. They inhibit hunger and do not result in weight gain. They have high fiber content and are nutritious (supporting and nutritious).
Daily Dose: Approximately 25 to 30 grams are recommended by experts
Side effects of Lentils
- Flatulence
Since fiber cannot be digested easily it must instead be converted to gas by the large intestine, eating a lot of lentils can result in flatulence. Excess flatulence occurs when certain antinutritional substances are eaten in large amounts.
- Allergic Response
Lentils belong to the same family as peanuts and beans. This implies that if you are allergic to peanuts, you can also get allergic to lentils. So be cautious before eating too much if you are already suffering from peanut allergy.
- Hyperkalemia
Potassium in lentils aid in the heart, the nervous system, and the muscles. Hyperkalemia, however, can develop when too much potassium enters the bloodstream. Hyperkalemia may go unnoticed or present with symptoms like tiredness, fatigue, uneven heartbeat, breathing problems, vomiting, and numbness.
References
- NPR.org: “Lentils: A Legume for the Ages.”
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3063125/#:~:text=Lentils%20are%20not%20only%20an,and%20condensed%20tannins%20(3).
Article Written By: Dr. Sahil Gupta, Ayurvedic Allergy Specialist
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