Weight Loss with Lentils!
Lentils and peas are vegetable seeds growing in pods and are thus, categorized under legumes. Legumes, particularly lentils, are packed with fiber and protein and provide very little calories from fat. Lentils are of the healthiest foods on the planet, according to Jonny Bowden, Ph.D., author of “The 150 Healthiest Foods on Earth.”
According to the National Institute of Diabetes and Digestive and Kidney Diseases, foods cannot magically zap fat. However, certain foods, such as lentils, that are rich in protein and fiber but low in calories can help increase the satiety and fullness you get from a meal, thereby, reducing your chances of overeating.
You can add a generous serving of lentils to your meals without any guilt because not only is it low in calories, it has minute quantities of fat too, making it fit for any weight loss plan. A half cup portion of cooked lentils will give you about 115 calories and that’s more than enough to keep you full and prevent you from eating anything extra. Half a cup of lentils cooked in water will only have 0.5 grams of fat, making it a great low-fat option.
Lentils are a great vegetarian protein source. A half cup serving of cooked lentils in water provides 9 grams of protein, helping you build lean muscle mass. However, lentils aren’t a complete protein source so be sure to team them up with quinoa, beans, brown rice or black eyed peas in your diet plan.
Including plenty of foods rich in fiber is perhaps one of the healthiest methods of losing weight fast. Lentils take a while to chew and consume, allowing your body to register that you have eaten enough and do not require further nutrition. Fiber also remains in the gut for a while, preventing you from snacking after your meals. Most people who consume lentils on a daily basis report feelings of satisfaction for hours after their meals. This is especially true for people living in countries such as India and Pakistan where lentils (or daal) is a staple in their diet.
A half cup serving of boiled lentils will give you 8 grams of fiber, contributing to your recommended daily intake of 21 to 38 grams of fiber.
Boiled lentils have a low glycemic index, which means they do not increase your blood sugar or insulin levels dramatically. Canned lentils have a slightly higher glycemic index because of the amount of processing involved but they are still healthy to eat, if fresh lentils are not available.
Since lentils are high in fiber, they help slow down the digestion of your meal, keeping your blood sugar levels more stable. Furthermore, fiber is not digested in the human body, which means it simply contributes to the mass of the food without offering any added calories.
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