Diet and Nutrition 2022

Lentil fattening or slimming?

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Lentil fattening or slimming?
Lentil fattening or slimming?
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Lentil is not fattening because it has few calories and is rich in fiber, which makes you feel full and reduces the absorption of fat in the intestine. However, because it is rich in carbohydrates that are not absorbed by the body, it favors the production of gases and can give the sensation of abdominal swelling, which can be confused with weight gain.

So, a tip for lentils to cause less intestinal gas is to use pink lentils or let brown lentils soak before cooking them, and use new clean water at the time of cooking, as the their soup is a great dinner option to ease menopausal symptoms, prevent weight gain, and prevent problems like osteoporosis.

How to consume

To ensure all the benefits of lentils and avoid bloating caused by gas and the sensation of weight gain, it is recommended that at least 3 tablespoons of this lentil be consumed per day for about 3 months. In addition, it is important that lentil consumption is part of a he althy and balanced diet.

Lentil soup recipe

Lentil soup can be made with just vegetables to help you lose weight, or you can add chicken and beef for more protein. However, it is important to remember that adding meat makes the soup more caloric, and it is recommended to consume a maximum of 2 ladles to avoid getting fat.

Ingredients:

  • 1 and 1/2 cups of lentils
  • 1 potato
  • 1 large carrot
  • 1 seedless chili pepper, chopped
  • 1 chopped onion
  • 2 cloves of garlic, minced or crushed
  • 2 tablespoons of oil or olive oil
  • 1 leek stalk, thinly sliced
  • 4 chard leaves, cut into strips
  • 1 cubed zucchini
  • S alt, basil, parsley and chives to taste

Preparation Mode:

In a pressure cooker, heat the oil and sauté the garlic, onion and lentils for five minutes. Add the other ingredients, cover the pan and cook under pressure for ten minutes. Wait for the pressure to release naturally and serve while still hot. If using pink lentils, you should leave the soup under pressure for only 5 minutes, as it is easier to cook than the brown version.

Benefits of Lentil

Lentil is a grain rich in vitamins and minerals, ensuring several he alth benefits, the main ones being:

  • Prevent osteoporosis, by keeping calcium that strengthens bones;
  • Prevent anemia, as it is rich in iron;
  • Strengthen the muscles and give energy, as it is rich in proteins;
  • Maintain the he alth of the nervous system, as it contains vitamin B;
  • Reduce cholesterol, as it contains fiber;
  • Relieve menopausal symptoms by helping to regulate hormonal changes.

In vegetarian diets, lentils are a great option to replace meat and provide low-fat protein for the body, as well as other grains such as soybeans, beans and chickpeas. Learn more about the benefits of lentils.

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