Will one lentil a day keep the doctor away?
Eating lentils daily may be the key to lowering cholesterol without stressing your gastrointestinal tract, according to a study published in the journal Nutrients earlier this year.
Researchers conducted a randomized clinical trial of 38 adults with “increased” waist circumference, defined as 40 inches or more for men and 35 inches or more for women. For 12 weeks, participants ate lunches containing 980 grams of cooked lentils per week (just under 1 cup per day) or lunches containing no lentils.
People who ate lentils daily had lower levels of total cholesterol and low-density lipoprotein cholesterol, also known as LDL or “bad” cholesterol, which can increase the risk of stroke and heart disease. Regardless of whether they ate the lentils, all participants reported no gastrointestinal symptoms or only mild symptoms.
According to the researchers, these findings suggest that eating legumes (part of the legume family, which includes lentils, beans, and peas) may reduce the risk of disease and even reverse disease progression. This further proves that it is a useful strategy.
What else can increasing your lentil intake promote your health? Here’s what nutrition experts want you to know.
Are lentils good for you?
Lentils are a type of legume that is rich in fiber, protein, vitamins, minerals, and antioxidants.
“Beans are also one of the high-protein legumes, which is why they’re especially filling and leave you feeling full,” dietitian Miranda Galati told USA TODAY. “What I love most about lentils is that they are nutritious, inexpensive, yet nutritious and filling.”
According to Harvard University’s T.H. Chan School of Public Health, past studies have also shown that consuming lentils can help manage diabetes and prevent breast cancer and digestive disorders.
How to lower cholesterol: what you need to know to avoid cardiovascular disease
Is it okay to eat too many lentils?
For most people, eating legumes, including lentils, every day is fine. In fact, consuming them not only prevents the health diseases mentioned above, but a 2014 study published in the journal Nature showed that they can actually help treat people who already suffer from them. has been.
“Lentils have anti-inflammatory and antioxidant properties in the body, making them a great food to eat on a regular basis,” Galati says.
She added that some creators on social media are “spreading fears about lectins and antinutrients found in legumes, but their benefits far outweigh their exaggerated risks.” According to Harvard University, lectins are a type of protein that binds to carbohydrates and makes them difficult to break down in the intestines, which can lead to digestive problems such as abdominal pain, bloating, gas, and diarrhea.
The good news is that cooking legumes inactivates most lectins, notes Harvard University. In reality, there is little research into the long-term health effects of active lectins on humans, and most of the studies that do exist have been conducted in populations in countries where malnutrition is endemic. It challenges ideas about its effects on the human body. Legumes are actually causing bigger health problems.
What are the healthiest beans to eat? Increase your daily protein and fiber with these beans.
“If you’re eating cooked beans rather than raw beans, and your digestion can handle it, there’s little risk if you consume them every day,” Galati says.
