TO New Year’s lentils are never lacking: according to an ancient and famous popular belief, consuming lentils on New Year’s Eve would be wish for prosperity and wealth for the new year. This seems like a custom even date back to the ancient Romans: once upon a time, in fact, right at the beginning of the new year, it was customary to givepurse‘, a leather bag to be tied to the belt which contained, in fact, some lentils, similar in their shape to coinswhich is why it was thought that these legumes were a symbol of wealth.
«Lentils are in fact the oldest legumes, the first to be used in the food sector” – explains the doctor Carola Dubini, research biologist and nutritionist of the Endocrinology Operational Unit and of the Clinical Nutrition and Cardiometabolic Cardiovascular Prevention Service of the IRCCS Policlinico San Donato.
Many types, many virtues
«There are also some many different types – continues the expert – which differ in terms of sizefrom the smallest ones which have a diameter of about 2 mm to the largest ones whose diameter can even reach 11 mm, and for the color which can vary from dark yellow to orange to red or dark green».
Whatever the choice, the nutritional properties that make lentils a real super food do not change. «The first thing to underline is that, despite being part of the plant world, Lentils are a great protein source so much so that they have also earned the reputation of ‘meat of the poor’ – explains the nutritionist. – These legumes can in fact be considered an alternative to meat not only that cheaper but also healthier because, unlike meat, they have very little fat and very little cholesterol».
Lentils + carbohydrates: the perfect combination
The only precaution is to pay attention to the combinations. «Compared to proteins of animal origin, those present in lentils however they do not have all the amino acids essential for the body – the expert further underlines – in particular they are deficient in cysteine and methionine. To overcome this inconvenience, the advice is to consume lentils during the meal along with carbohydrates like pasta or cereals. By doing so you will be able to count on one balanced protein source and rich in all the essential amino acids we need.”
Lentils, friends of the intestine
Lentils are also very rich in fibersfundamental for the correct functioning of the intestine and beyond.
«The fibers contained in lentils they act greatly on the sense of satiety – underlines Dr. Dubini again. – In front of few calories therefore (100 grams of cooked lentils boiled in water without adding salt and drained provide approximately 92 calories) lentils are therefore a satiating dish that can help keep hunger under control».
From iron to vitamins, all the virtues contained
Looking at micronutrients, then, lentils they are rich in minerals such as magnesium and potassium but above all in iron.
«It must be said that the iron contained in lentils it is non-heme typetherefore more difficult to absorb – specifies the nutritionist – however to improve its absorption just combine them with a food that contains vitamin C. One can think for example of conclude the meal with an orange or two clementines this time of year. If you don’t want to consume a fruit, the alternative can be to drink water flavored with fresh lemon juice during the meal».
Lentils, natural antioxidants
Finally, it is useful to know that lentils are one good source of B vitamins.
«In particular of Vitamin B3, also called PP or niacin – explains Dr. Dubini – it is a very important vitamin because promotes blood circulation, helps balance energy metabolism and then it also has one precious antioxidant function».
How to consume them to make the most of their benefits
Even if on New Year’s Eve tradition dictates that lentils should be accompanied by the classic cotechino, during the year it is It’s best not to consume them as a side dish.
«Lentils should be understood as a second course, to be consumed accompanied to vegetables and a source of carbohydrates, as it can be for example with bread – suggests the nutritionist. – Or, as we said, how single dishfor example in the form of ragù to season pasta or together with rice or cereals.”
The additional idea? Use lentils for prepare vegan meatballs or delicious creams: today, in fact, there are many ideas for preparing tasty but equally healthy recipes with lentils.
Lentils: anti-bloating tips
Despite many benefits, however, one of the reasons that most often hinder the consumption of lentils is abdominal swelling. Annoying ‘side effect’ that many find themselves experiencing with legumes in general.
«This happens because the the skin that covers the lentil is not very digestibleespecially for those who are not used to consuming legumes – explains the nutritionist. – In fact, my advice is always to gradually start including legumes in your diet. Also choose the hulled version can help as well as consume the blended lentilsin the form of cream or meatballs, in such a way as to ‘break’ the fiber that causes discomfort.”
The extra tip? Use herbs and spices: fennel, bay leaf and cumin added during cooking can in fact not only enrich the flavor of the dish, but also help in digestion and reduction in gas production.
Even canned they are good
Finally, if you have little time available, no fear: as an alternative to the dry ones to be left to soak before cooking, you can fall back on the canned lentils That maintain the same nutritional characteristics.
«The ideal would be to choose those preserved in jars glass but in general even canned ones can be fine – concludes the nutritionist – always being careful rinse them well to eliminate the preservation liquid, often rich in salt».
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