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Lentils beneficial for intestinal flora, blood pressure and metabolism – Heilpraxis



Why should we eat more lentils

Lentils are best known for their vegetable protein content, but they are also rich in vitamins, minerals and fiber. The nutritionist Elysee Homan of the Cleveland Clinic (USA) explains why lentils protect against cancer, diabetes and high blood pressure can protect and what benefits their consumption brings with it.

lenses are, according to the expert, a good base for many meals. It should be noted that there are different types of lentils, which taste different and can be used in a wide variety of recipes, according to Homan in a recent post. Press release.

Different types of lenses

Lentils are edible seeds from the legume family. There are different types of lenses For example:

  • Brown lentils: Firm variety, the least expensive and commonly used in Europe,
  • Green lentils: Hazelnut taste, remains firm after cooking and is particularly used in salads,
  • Red glasses: Soft, sweet and very very quick cooking variety, softens when cooked, ideal for purees, also available in yellow and orange tones,
  • Black Lentils: particularly small and similar in appearance to caviar, therefore sometimes also called beluga lentils.

This is why lentils are so healthy

The lenses contain a Variety of healthy ingredients. In addition to the high protein content, few fats and carbohydrates, but a lot of fiber and sodium, explains the expert. Also supposedly polyphenols are found in lentils that reduce inflammation, fight cell damage and maintain brain health.

This protein in lentils helps build and maintain muscle and is also beneficial for bones and skin. Protein also helps with weight loss because it reduces appetite.

Lentils are a good source of protein, especially for vegetarians or vegans. Since lentils too no gluten if present, people with celiac disease can also eat them, Homan says.

Contact lenses protect against chronic diseases

According to the expert, regular consumption of lentils was Evaluation existing study has been linked to numerous health benefits and a lower risk of chronic diseases such as diabetes, obesity, heart disease and cancer.

lenses in diabetes

Also have a study Lentils have been shown to improve cholesterol levels in people with diabetes.

And lenses have one low glycemic indexwhich means they lair Slowly affects blood sugar. Therefore, they may help protect against diabetes or control the disease, Homan says.

Lentils can lower blood pressure

Most people consume too much salt, which can lead to high blood pressure (hypertension). However, lentils are rich in potassium, which neutralizes the harmful effects of salt, the expert said.

Also, given their protein content, lentils can be good as Red meat substitute serving and avoiding meat also helps control blood pressure. Since the lenses but only some specific essential amino acids contain, whole grain products should be consumed, advises the expert.

Heart-healthy contact lenses

glasses included folic acid, which protects the heart and promotes the formation of red blood cells. Folic acid is particularly important for the development of the baby during pregnancy.

In addition, lentils contain a lot of folate, iron and vitamin B1, which according to one study have been shown to benefit heart health, reports Homan.

Lentils reduce bad cholesterol

Lenses also reduce this bad cholesterol and at the same time blood pressure, which protects against heart disease, continues the expert. A investigation confirmed that lentils cause a greater reduction in blood pressure than, for example, chickpeas, peas or beans.

Lentils as a source of iron

The one contained in lentils the iron can help tired people wake up a bit, especially if they have anemia, reports Homan. Iron forms what is called hemoglobin, which helps red blood cells transport oxygen in the body.

Lentils can help meet recommended daily iron requirements, which is especially beneficial for vegans and vegetarians. “Combine lentils with a source of vitamin C such as tomatoes, potatoes, peppers or Brussels sprouts to improve iron absorption”advises the nutrition expert.

Lentils aid digestion

Lentils contain a lot of dietary fibre, which supports the function of the support the digestive system and promote healthy bacteria in the intestine or a healthy intestinal flora. At the same time, the fiber also reduces the risk of Colon Cancer.

Fiber plays an important role in regulating our gut and protecting the immune system. Fiber-rich foods like lentils help us stay healthy and active“, has explained residence.

Dietary fiber contributes to the formation of healthy bacteria in the gut. However, they can also cramps and bloating trigger, which is why the nutritionist at a gradual increase fiber intake advises.

Who should stop eating lentils?

Most people can safely consume lentils as part of their daily diet. However, lentils also contain so-called antinutrientswhich bind nutrients such as iron and zinc, which the difficult for the body to absorb.

There are also people who allergic to lentils react. According to Homan, lentil allergy is more common than peanut allergy in Europe. A physical examination can help determine if a food allergy or intolerance is present.

Preparing the lentils

Dry lentils do not need to be soaked in water overnight. Rinsing them before cooking is enough to remove dirt and debris. Red lentils only need to be cooked for about five minutes. For other varieties, however, cooking for at least 20 minutes is appropriate, Homan says. (as)

Author and source information

This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been verified by health professionals.


  • Cleveland Clinic: Lentils: The Big Health Benefits of Tiny Seeds (published 4/10/2022), Cleveland Clinic
  • Kumar Ganesan, Baojun Xu: Polyphenol-Rich Lentils and Their Health Benefits; in: International Journal of Molecular Sciences (published 10/11/2017), International Journal of Molecular Sciences
  • Zahra Aslani, Parvin Mirmiran, Beitollah Alipur, Zahra Bahadoran, Mahdie Abbassalizade Farhangi: Effect of lentil sprouts on serum lipids in overweight and obese patients with type 2 diabetes; in: Health Promotion Perspectives (published in 2015), PPH
  • Kumar Ganesan, Baojun Xu: Polyphenol-Rich Lentils and Their Health Benefits; in: International Journal of Molecular Sciences (published 10/11/2017), International Journal of Molecular Sciences
  • Matthew G Hanson, Peter Zahradka, Carla G Taylor Lentil diets attenuate hypertension and remodeling of large arteries in spontaneously hypertensive rats; in: British Journal of Nutrition (published 24.09.2013), British Journal of Nutrition

Important Note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot substitute a visit to the doctor.

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