Are Lentils Fattening?
Lentils are healthy legumes full of good qualities, whose weekly consumption is recommended as part of a balanced diet. Their vegetable protein, fiber content and especially their essential micronutrients provide a wide range of benefits. They also include iron, calcium, phosphorus, potassium, and vitamins C and B. Although lentils are so healthy, they have earned a bad reputation because they are said to be fattening.
The following oneHOWTO article tries to answer this question once and for all and explains if lentils are fattening.
How many calories do lentils have?
Lentils are a good source of carbohydrates that provide us with energy for all our activities. But how many calories do lentils have? It is estimated that 100 grams of lentils have only 116 calories.
What significantly increases the number of calories in a lentil dish are the ingredients that are often served with lentils, which usually contain a lot of fat. A dish of lentils with sausage, for example, contains up to 470 calories per dish.
Are lentils fattening?
The short answer is no, lentils itself are not fattening. Lentils in conjunction with a balanced diet and healthy habits, including some exercise, do not cause weight gain. We must take into account that the daily calorie requirement to keep the body and its functions in good condition is between 1,600 and 2,500 (depending on gender and age). These calories must be distributed among the different meals we eat throughout the day.
Considering the total amount of calories we need every day, eating lentils, which have less than 200 kcal, is not at all excessive. And the good thing is that although they are low in calories, they provide energy, unlike other low-calorie foods.
Lentils also have a satiating effect that helps limit the intake of other foods. So not only do they not make you fat, but they can also help you lose weight. In addition, while lentils provide carbohydrates, they contain virtually no fat. The few fatty acids they do provide are mostly polyunsaturated and therefore particularly valuable.
Benefits of lentils
As mentioned before, lentils are very healthy, but why? Below, we explain the main health benefits of lentils.
- Compared to other beans, lentils are number 2 in protein after soybeans. When combined with a whole grain, such as brown rice, they can give you the same high-quality protein as meat. Protein is a building block of bones, muscles and skin. It can also curb your appetite, keeping you full longer than other nutrients.
- A single serving provides 32% of your daily fiber needs. They can lower cholesterol and protect against diabetes and colon cancer. A daily dose of fiber moves waste through your digestive system and also prevents constipation.
- Lentils contain high levels of potassium counteracts the negative effects of salt and lowers blood pressure.
- They are also known for containing folic acid, whichprotects your heart and helps your body make red blood cells. If you are pregnant, folic acid is important for your baby's development.
- Finally, they contain iron, which helps against fatigue.
As you can see, not only do lentils not make you fat, but they are actually really healthy and good for you.
How to cook lentils to loose weight
As mentioned earlier, lentils in themselves do not make you fat and have a satiating effect that can even help you lose weight. So, for lentils to help you lose weight, you need to pay attention to what other ingredients you mix them with. For example, if you eat lentils with vegetables, you can get all the benefits of lentils without worrying about gaining weight. We will show you a simple recipe:
- 2 potatoes
- 350 g lentils
- 2 carrots 1
- /2 onion
- 2 bay leaves
- 3 garlic cloves
- 2 tablespoons olive oil
- Clean the lentils, although it is not necessary to soak them. Then peel and chop the potatoes, onion, garlic cloves and carrots.
- Then put the lentils in a separate pot and pour some water to cover them. When you have finished the vegetables, put them in the same pot and add a drizzle of olive oil and the bay leaf.
- Then let the pot simmer for an hour. If you have a pressure cooker, the cooking time can be reduced to 15 to 30 minutes.
- After the estimated time according to the above characteristics, turn off the heat and let the lentils rest for about five minutes so that they take on a firm consistency.
Other ways to eat lentils
Below, we give you some other suggestions on how to eat lentils in a healthy way by following some simple recipes:
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