Which lentils are the most beneficial for women's health and weight loss?

Calorie content of lentils

Among the vegetables in the legume group, lentils are undeservedly deprived of attention, but in vain.
Since ancient times, it has been known for its nutritional properties, which once helped overcome the famine period. This product is very similar in appearance to peas, but is much less popular due to its inconspicuousness and difficulty in growing. Lentils have a somewhat strange ripening process: while part of the stem is ready for harvest, the rest may still be completely immature. Therefore, due to the prevalence of labor costs over the profit from harvesting, today this legume crop is actively cultivated only in India.

And from there it spreads all over the world - lentil dishes are prepared both in Russia and in Europe.

Given the level of satiety that this product provides, it would be worth finding out how many calories are in lentils, how to eat them correctly, what positive and negative qualities they have, and whether there is something in them that sets them apart from other legumes.

How many calories are in lentils?

There are three main varieties of lentils suitable for food: black, red and regular, green-yellow, the most familiar to the eye. And, of course, they all differ, at least a little, in caloric content, their effect on the body, and even their chemical composition.

Regular lentils, the most commonly seen lentils while perusing the grocery aisle, are the lightest of the three varieties, as well as the richest in protein and the lowest percentage of carbohydrates.

The calorie content of lentils is 295 kcal, of which 33% belongs to proteins, and this is the highest among all legumes. Lentils are even ahead of beans on this point, which makes them the main source of vegetable protein, especially valuable in a vegetarian diet.

It should be noted that this protein is much easier to digest than proteins from the meat group, and especially from pork: lentils can be compared with it in terms of the percentage of protein.

The calorie content of a cooked product is reduced by two and a half times, so do not be immediately alarmed by the indicator given for dry.

In addition to protein, lentils, like all vegetables, are rich in complex carbohydrates. They owe their high percentage – 63% – primarily to fiber. This dietary fiber, when ingested, suppresses the feeling of hunger for a long time.

In addition, it perfectly helps to normalize and stimulate digestion and cleanse the gastrointestinal tract. Therefore, foods rich in fiber must be present in the diet almost every day. And by and large, lentils owe their calorie content to fiber.

It is also important to pay attention to the fact that the fat in the product is no more than 5%. And these are not all the beneficial properties of lentils.

In terms of the content of folic acid (vitamin B9), lentils are among the leaders among plant foods: they contain almost 90% of folic acid from the daily requirement of an adult.

This makes lentils an essential element in the menu of people with problems with the circulatory system, weakened immune systems, as well as pregnant women. In addition, lentils also contain a lot of potassium and magnesium, which are important for the condition of the heart and blood vessels, sulfur and zinc, manganese, iron and calcium.

And another very interesting component of its chemical composition is isoflavones. These substances reduce the risk of occurrence and development of cancer, in particular breast cancer.

Red lentils do not differ much from other varieties in terms of calorie content in boiled and dry form, but still have several features. Firstly, it comes to a state of readiness much faster - in a quarter of an hour, which cannot be said about either black or green.

Secondly, the protein content in it is slightly lower - 27%, as well as carbohydrates - 61%. Thirdly, the proportion of iron in it is higher than in other subtypes, and therefore it is recommended to use it for anemia. And the calorie content of red lentils is 313 kcal per hundred grams of dry product.

Black lentils are still slightly heavier in weight than their previous “sister”, but the protein level here is between those for red and green, and there are more carbohydrates than in other subspecies. The calorie content of black lentils reaches 322 kcal, where 31% comes from proteins and 66% from carbohydrates.

It contains slightly more fiber than green, and it also acts as a powerful natural antioxidant and is not capable of absorbing toxins. In addition, black lentils help normalize blood pressure and liver function, strengthen the immune system and stress resistance.

It is noteworthy that, regardless of the variety, after heat treatment, lentils do not change their beneficial properties. Whether stewed, boiled or steamed, its effect on the body remains unchanged, and only the calorie content of lentils fluctuates. Boiled will “weigh” about 111 kcal, canned - 110 kcal.

Lentils in the diet of those watching their figure

Among lentil dishes, cutlets, which replace meat in vegetarian cuisine, and various kinds of soups are especially popular. They can be made with vegetable broth, a kind of lean version, or with meat broth, with the addition of meatballs made from minced pork or beef.

Both of them are distinguished by their particular satiety and pleasant taste: despite their unprepossessing appearance, lentils are by no means so “bland” in terms of taste. Lentil soup, of course, will have significantly lower calorie content than one cooked in chicken broth.

And although it is not able to fully replace animal protein with vegetable protein, in terms of calorie content, lentil soup is a good alternative to rich meat soups during a strict diet. It usually includes potatoes, carrots, onions, celery, greens and lentils themselves.

With such a light recipe, the calorie content of lentil soup will show no more than 43 kcal per hundred grams. And for “heavier” variations, cooked in meat broth with minced beef, the “weight” will increase to 45 kcal per hundred grams.

In any case, judging by the chemical composition of the product, calories from lentils are only beneficial, without causing excess weight or harm to the liver and pancreas. The only thing that limits the use of this legume is possible stomach problems, as well as putrefactive processes in the intestines, which can worsen with the abuse of any legume.

Sprouted lentils: benefits and harms

It is known that the body more fully absorbs nutrients from sprouted grains. Although home sprouting may seem tedious, it is more than worth it for colorful beans. Useful bonuses of sprouts are as follows.

1. On average, digestion is easier. The already mentioned methionine will be better absorbed from sprouted grains.
2. Iron, magnesium and potassium are better absorbed.
3. Significantly less gas formation.

We have already described the procedure for germinating broccoli seeds, which are rich in valuable sulforaphane. Sprouting lentils is even easier than other plants. The grains need to be moistened in a glass jar for only 2-3 days, changing the water once a day. Keep out of the sun, but at room temperature. Once the sprouts appear, put them in the refrigerator. Before eating, be sure to rinse.

Important! You shouldn’t rush out of the quarry with any microgreens. Include it in your diet gradually, for example, as an addition to your usual salads and smoothies. Lentil sprouts sometimes cause stomach discomfort and very rarely food poisoning.

Consider the second important point!

On nutritionist forums there are often debates about the benefits of sprouts in general. Allegedly, while the sprout is small, along with the beneficial potential, the possible harm also increases, because the product contains protective substances that repel hungry animals from it. All plants have this kind of self-defense mechanism for babies... To what extent to believe this hypothesis, everyone decides for themselves.

Our experience with sprouted green buckwheat, broccoli seeds, rye and oats has not yet been supplemented by a case of acute poisoning or a negative effect on well-being. Although we are just a personal example and not regular microgreen eaters.

Dietary lentil soup for weight loss: recipe for lentil first course

Lentils are a healthy natural product from which a variety of dietary dishes are prepared. Soup is the most popular of them. An easy-to-prepare dietary lentil soup, the recipes for which come in different versions, is suitable for people on a diet. The dish is characterized by a balanced composition.

Benefits of lentil soup

This natural product is classified as a legume. Lentils are a rich source of vegetable protein necessary for the full functioning of the body.

There are several varieties, but brown, red, and green lentils are most often used in cooking. The red variety is used to prepare the soup. Brown lentils are suitable for making purees.

Dietary salads include a green variety of product.

Delicious soup is included in most diets, as it has a wide range of beneficial properties:

1. The main ingredient of the dish is rich in B vitamins, vitamin C. It also contains large amounts of macro- and microelements: copper, phosphorus, magnesium, iron and potassium.
2. A variety of vegetables are used in the preparation of cream soup, enriching the dish with fiber.
3. The benefits of the dish are obvious for people who not only lose weight, but also build muscle mass. Legumes are enriched with vegetable protein, which muscle fibers need. Also, consuming the product helps increase physical endurance.
4. Regular consumption has a positive effect on the cardiovascular system, immunity, skin and gastrointestinal tract.

The introduction of lean soups into the menu helps normalize the functioning of the intestines, preventing the occurrence of flatulence and constipation. Lentil dishes, due to their protein content, are filling, but at the same time easily absorbed by the body.

Is the dish suitable for weight loss?

Puree soup is useful for those losing weight, as the dish has a balanced composition, including fiber, macro- and microelements and vitamins. It also contains a small amount of calories. There are no saturated fats in the dish.

The introduction of lean soups into the menu helps normalize the functioning of the intestines, preventing the occurrence of flatulence and constipation. Lentil dishes, due to their protein content, are filling, but at the same time easily absorbed by the body. It is useful to serve soup for lunch, since in the morning and evening such a dish is less absorbed by the body and causes bloating.

Variants of popular recipes

You can prepare the soup using numerous step-by-step recipes, described in detail in the table:

Contraindications

Despite the benefits, lentils and dishes made from them are not allowed for all people. Since this product is rich in protein, it is not recommended for use if you have gout or gallstones.

Lentils are legumes that cause gas in the intestines. Therefore, if a person has chronic intestinal diseases, they should avoid eating dishes made from this product.

How and which lentils to choose

To prepare dietary soups, choose brown and red lentils. These varieties cook well and when finished have a delicate consistency. It is better to choose green crops for making salads.

Purchase the product in a transparent container that allows you to visually assess the quality of the contents. Lentils should not contain foreign objects, mold or dirt. The product should not have any foreign odor. For cooking, it is optimal to buy first and highest grade lentils.

Main conclusions

1. Lentils are a healthy product that is suitable for preparing dietary dishes, in particular soup.
2. Brown and red varieties are the most suitable for making cream soup.
3. The culture is rich in nutrients, including vegetable protein. It is useful for people who want to build muscle mass.
4. The dish is included in a variety of diets.
5. The soup can be prepared with vegetables, chicken, and spices. Often the dish is served as a smooth puree.
6. People suffering from chronic intestinal diseases, gout, and cholelithiasis should not eat legume dishes.
7. When choosing a product, carefully evaluate its external characteristics and smell. The best options are first and highest grade lentils.

How many times a week do you train?

Cereal soup

A more original idea is to cook green lentil puree.

The soup turns out tender and homogeneous, and is also well absorbed by the body. The dish is prepared with chicken broth, but can be made without meat. Ingredients:

• chicken breast – 1 pc.;
• lentils – 0.5 kg;
• onions – 2 pcs.;
• carrots – 2 pcs.;
• potatoes – 4 pcs.;
• lemon – ½ piece;
• vegetable oil – 2-3 tbsp. l;
• salt and seasonings.

Place the lentils in boiling salted water (pre-soak the grains for an hour or two, rinse) and cook for about 40 minutes. At this time, peel the potatoes and cut into medium cubes. Also peel the onions and carrots, chop finely and place in a frying pan with vegetable oil. Wash the chicken breast, cut into small slices and add to the vegetables to fry until half cooked. Add to the broth, stir, bring the chicken breast to readiness and grind everything using a blender. If the mass turns out to be very thick, you can add boiled water or chicken broth. Green puree soup

Serve cereals with a slice of lemon and fresh herbs.

Simple and tasty

– all this is about
soup with green lentils
, meat and vegetables. The dish is so easy to prepare that it does not cause any difficulties even for a novice lover of culinary art. It is important to choose the recipe you like, soak the cereal for several hours and cook the dish from the available ingredients.

Today, in the CIS countries, lentils are by no means the most popular product, but they have already appeared in the kitchens of many modern housewives. And not in vain, because lentils contain a lot of useful components, while remaining a dietary product. With such a rich composition and low calorie content, of course, lentils can easily be considered one of the most suitable foods during weight loss. But how to properly prepare dietary lentil soup for weight loss, the recipe is quite simple; in the article we described several options.

Lentils are a source of vitamins, minerals and trace elements, so dishes prepared from them will bring many benefits to the body. In addition, these legumes consist primarily of complex carbohydrates, which take a long time to digest, which creates a long-lasting feeling of fullness. Eating a lentil dish will make it much easier for you to avoid unwanted snacks throughout the day.

How to make lentil soup with chicken - step-by-step recipe with photos

Hello! In this article I will tell you how to prepare a nutritious and tasty lentil soup.

Many people, when losing weight or eating right, refuse soup in favor of main courses and salads. But in vain!

Soup is not just the first thing for lunch. This is a dish that is well digestible, satiates and warms. If you prepare soup with vegetable broth or from lean meat - chicken fillet, then the calorie content of the dish will fit into any “slimming” diet. And don’t forget about the beneficial properties of the ingredients, which are often more in the soup than in any other dish.

Lentils are a legume that consists of vegetable protein and complex carbohydrates. Therefore, it is often used in weight loss menus: it takes a long time to digest and saturates well.

I won’t be wrong if I say that the most popular lentil dish is soup. Of course, I didn’t immediately fall in love with him and learn to cook.

And when I began to succeed in it, it took its rightful place on the menu: I cook and eat it with pleasure!

The lentil soup according to my recipe turns out to be hearty, with a creamy, enveloping consistency and a nut-like aroma. It is easy to prepare using a step-by-step recipe with photos.

Beneficial properties of lentils

Chevitsa is the leader in the content of folic acid or vitamin B9 among plant products. Promotes hemoglobin production and normal hematopoiesis. It is an excellent source of iron; a bowl of soup can cover the daily requirement for this microelement. Helps stabilize DNA. By eating lentils, we improve the quality of our blood.

Lentils are recommended for women to prevent gynecological problems, and for men it helps restore potency.

This is such a cool product!

Ingredients for soup and options for replacing them

Number of ingredients: 11 Cooking time: 60 minutes Calories per 100 g: 62 kcal Proteins / fats / carbohydrates per 100 g: 5.5 / 0.6 / 8.4

All ingredients for the recipe are available and sold at your local store.

Lentil soup - what to cook from

• Chicken fillet – 250 grams
• Red lentils – 250 grams
• Potatoes - 250 grams
• Onions - 120 grams
• Carrots - 250 grams
• Tomato – 250 grams
• Garlic - 2 cloves
• Vegetable oil - 7 grams
• Greens - 10 grams
• Salt - to taste
• Black pepper - to taste

Lentils are a fairly filling product, so I use chicken fillet for the soup. However, you can use bone-in chicken breast, chicken legs, or smoked chicken in the recipe. The soup will be more filling and, therefore, higher in calories.

I used red lentils because they cook the fastest and are less mushy than other varieties.

Now I’ll answer a few questions about the ingredients.

Can I replace red lentils with another type of lentil - green, brown?

Certainly!

But be careful: the cooking time will change. Read the packaging for how long the lentils should be cooked and whether they should be soaked. Of course, this needs to be figured out before you start preparing the soup. I've already had such surprises with lentils - I got porridge instead of soup, and hard, non-chewable grains :).

Remember that cooking is about creativity, and you can always try something of your own in a recipe.

Do you want soup without meat?

Please! Remove the ingredient - chicken fillet.

Is it possible without frying?

Remove vegetable oil.

And without potatoes?

Easily! You can replace this ingredient with celery.

Perhaps your soup will be even tastier :). But if you consider the energy value, then do not forget to recalculate the calorie content of the soup according to your recipe.

Catch the link to the article in which I describe in detail how to do this: How to calculate the calorie content of a dish.

Well, are we ready?

Let's go!

Warm salad

It is better to use green lentils for preparing salads, as they contain more fiber.

Required ingredients:

• 200 g boiled lentils;
• 200 g feta;
• 300 g fresh tomatoes;
• 1 tsp. Provençal herbs;
• a few drops of olive oil;
• salt and spices - to taste.

To prepare the dish you need:

1. Soak 1 cup of lentils, boil, add spices.
2. Cut the tomatoes into cubes, sprinkle with Provençal herbs and fry in olive oil.
3. Cut the feta into cubes.
4. Mix all ingredients thoroughly. If necessary, add salt and season again.

Is it possible to eat lentils while losing weight?

This type of legume contains dietary fiber, so eating dishes with it will reduce cholesterol levels. In addition, soluble fiber blocks carbohydrates, so blood sugar levels do not fluctuate, which is important for diabetics. Eating lentils is not only possible, but also necessary, because the fiber it contains saturates the body quickly and for a long time. The beneficial substances in the product improve metabolism, which is also important for those who are on a diet.

Calorie content

To speed up the process of losing weight, you need to change your diet - instead of high-calorie foods, take lighter ones, those that contain a minimum of calories. This type of legume is ideal for this. So, the calorie content of lentils is 116 kcal per 100 grams. A special feature of the product is that the finished portion contains a minimum of fat - only about 2 g, carbohydrates 53 g and 35 g of protein.

Puree

• Cooking time: 50 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 109 kcal.
• Purpose: for breakfast.
• Cuisine: Russian.
• Difficulty of preparation: easy.

To prepare dietary puree, you will need black or red lentils, because these varieties have a more pleasant taste. The bean product must be pre-soaked - this will significantly reduce the cooking time. Lentil puree is very filling and nutritious, so it will help women lose weight and at the same time prevent them from starving.

Ingredients:

• lentils – 1 tbsp.;
• onion – 1 pc.;
• oil (vegetable) – 1 tbsp. l.;
• carrots – 2 pcs.;
• spices - to taste.

Cooking method:

1. Pour water into a saucepan and place on the stove over high heat. When the liquid begins to boil, add a glass of cereal and boil the beans until soft over low heat.
2. Chop the onion and grate the carrots.
3. Pour a tablespoon of oil into the pan and sauté the vegetables for 2 minutes.
4. Add stewed vegetables to the finished porridge, boil everything together for another 5 minutes, add spices, and then stir the mass and turn off the gas.
5. Place the mixture of cereals and vegetables into a blender and beat until thick.

Diet

Those who want to lose weight with lentil dishes should know that there are two types of diet based on this legume:

1. The classic lentil diet is when lentil dishes are consumed once or twice a day. The rest of the menu (the same applies to breakfast) can consist of any other products. When following the classic version of the diet, it is recommended to exclude sweets from the diet and limit the consumption of fatty foods.
2. A strict diet is when lentil dishes replace all others. The duration of a strict diet should not be more than 7 days, and the number of meals should be at least 4 times a day. The result of this diet will be a loss of about 3 kilograms of weight.