Lentils When is it useful and when is it harmful?

Who are the people who are suitable for lentils? And who harms them? The answer is here, with comprehensive details about the family of pulses to which lentils belong, on the occasion of the celebration of World Pulses Day, which was a few days ago on the tenth of February.

We start with lentils, as German nutrition expert, Anya Schwingel Exner, said that lentils are useful for people suffering from diabetes, high blood pressure and high cholesterol, according to the German news agency.

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Schwingel Exner explained that lentils, like most legumes, are rich in dietary fiber, which helps to stabilize the level of sugar in the blood, prolong the feeling of satiety and stimulate digestion. It is also rich in B vitamins and iron.

In addition, lentils are rich in protein, as dried lentils contain proteins by more than 20%, while this percentage ranges between 5 and 9% if cooked.

By combining lentils with grains, such as whole-grain bread and pasta, the body can be supplied with all the protein elements necessary for the body without the need for meat and dairy products, so lentils are a key component of a vegetarian diet.

On the other hand, the German nutrition expert indicated that lentils are harmful to people suffering from gout, because they contain purine, which is converted in the body into uric acid, which in turn leads to Exacerbation of gout problems.

World Pulses Day

The world celebrates the World Pulses Day on February 10 of each year, and the 2022 celebration came to empower young people to build sustainable agricultural and food systems.

The United Nations said - in a statement on its website - "Pulses - and legumes in general - contribute to the sustainability of food systems, and they act as one of the main driving forces for enabling healthy dietary patterns. These types form the basis for diversifying agricultural production systems, which contributes to better production. Pulses are particularly important for sustainable crop production, thanks to their ability to fix atmospheric nitrogen and in some cases improve phosphorous circulation, which contributes to optimal use of soil nutrients and a better environment.”

For its part, the Food and Agriculture Organization of the United Nations (FAO) said, “Pulses have contributed to creating economic, social and environmental opportunities for sustainable agricultural and food systems. But for the successful adoption of seed-based agriculture, young people must be at the center of any strategy being developed.”

"Young people can form a link between traditional agricultural techniques and new technologies, helping to make agriculture more sustainable and nutrition-sensitive. They can also bring added value to the advancement of pulses, by highlighting new business opportunities along the value chain," she added.

What are pulses?

Pulses are a type of crop that is harvested only for its dry seeds. Dried beans, lentils and peas are the most known and consumed types of legumes, according to the FAO.

Pulses do not include crops that are harvested green (eg green peas, green beans), as these are classified as vegetables. Also excluded are crops used mainly for oil extraction (eg soybeans and groundnuts) and leguminous crops that are used exclusively for planting purposes (eg oleander and alfalfa seeds).

Common legumes include all types of dried beans, such as red kidney beans, lima beans, white kidney beans, and broad beans. Pulses also include chickpeas, black-eyed kidney beans, and peas, as well as all varieties of lentils.

legume benefits

-Pulses are naturally low in fat and contain no cholesterol, which can contribute to reducing cardiovascular disease, according to the FAO.

-Pulses are also low in sodium. Sodium chloride - or table salt - contributes to high blood pressure, which can be avoided by eating foods that contain low levels of sodium, such as beans.

-Pulses are an important source of vegetable protein. The protein quality of cooked legumes can be increased by combining them with cereals in your meal, such as lentils with rice.

-Pulses are a good source of iron. Iron deficiency is one of the most common forms of malnutrition and one of the most common types of anemia. To improve iron absorption, it is recommended to combine legumes with foods that contain vitamin C (lemon juice on lentil curry for example).

-Pulses are high in potassium, which supports heart function and plays an important role in digestion and muscle function.

-Pulses are among the best foods rich in fiber, which is necessary to support a healthy digestive system and to help reduce the risk of cardiovascular disease.

-Pulses are one of the best sources of folate - one of the B vitamins naturally found in many foods - that are indispensable for the function of the nervous system, and are especially important during pregnancy to prevent defects in the fetus.

-Pulses are an affordable source of protein and minerals for a large part of the world's rural population.

-Pulses have a low glycemic index. They help stabilize blood sugar and insulin levels, making them suitable for people with diabetes and ideal for weight control.

-Pulses are gluten-free by nature, which makes them an ideal choice for people with celiac disease.