Lentils are a nutritional dish you can add to your soup, casserole, or salad as part of your lentils weight loss diet. Lentils are tiny seed-like vegetables that are part of the legume family and are rich in nutrients. They help the body to burn fat and are a good source of fibre, which helps reduce cholesterol levels. Lentils for weight loss are a good food choice, considering their nutritional value and health benefits.
Different Types of Lentils
Lentils come in different colours, such as brown, red, yellow, green, orange, and black. These different types have beneficial nutrients and unique antioxidants.
The most common type is brown lentils, which are great in a stew or soup. Another type is the puy lentils, which are small and have a peppery taste. The green lentils come in different sizes and can be used instead of puy. Yellow and red lentils cook quickly and are used to make dal, considering their nutty and sweet taste. The beluga lentils are a good base for warm salads. Depending on your palate, you can decide on the best lentil for weight loss from these types.
Nutritional Value of Lentils
Lentils are highly nutritious, and they contain vitamin B, zinc, magnesium, and potassium. Over 25% of lentils are protein, making them a better alternative to meat. They also contain iron, which is essential for a nutritional diet.
The nutrient content in lentils varies depending on the type of lentils, but approximately a cup of cooked lentils contains the following:
- 230 calories.
- 39.9g carbs.
- 17.9g proteins.
- 0.8g of fat.
- 15.6g of fiber.
- 4mg of sodium.
- 3.6g of sugars.
Lentils contain both carbs and proteins, and the protein level in lentils varies depending on the type of lentil. Black lentils have the highest amount of protein, making lentils an excellent source of plant-based protein as it’s rich in amino acids.
Lentils for Weight Loss
If you’re attempting to reduce weight, lentils are an excellent food choice. Due to their high fibre content and near-zero fat content, lentils tend to fill you up without adding extra calories to your meal. This is especially helpful for people who need help feeling hungry all the time. To help you feel fuller for longer and to help prevent overeating and cravings, you may add lentils to practically any cuisine, such as stews, burgers, and salads with arugula or other leafy greens.
The benefits of lentils for weight loss are that they can help you lose belly fat. The protein in lentils takes a long time to digest and suppresses your hunger pangs and, in turn, supports fat burning. Also, the fibres in the body delay digestion and induce the feeling of satiety and fullness to prevent you from binge eating.
How to Have your Lentils for Effective Weight Loss
How you cook your lentils determines how well the food is adequate in your weight loss journey. Instead of using refined oil and frying, you can use boiled lentils for weight loss and have them as part of a light soup, which can be part of your weight loss diet.
All you have to do is rinse them to remove debris, combine 3 cups of water and a cup of lentils, and bring to a boil. Reduce the heat and simmer till tender, which takes approximately 20 minutes. Even when you cook them, they retain their caloric count and nutritional value; they become easy to digest.
You can also use green lentils for weight loss as it’s rich in fibre, which makes you feel full for more extended periods. It will help you maintain a healthier weight over time. The more lentils you incorporate into your diet, the more you can shed pounds. If you consume approximately ¾ cup of lentils a day, it can lead to a weight loss of 0.34kg over six weeks.
Health Benefits of Lentils
Lentils are beneficial for you because:
- As a high-fiber food, it supports the growth of healthy gut bacteria and supports regular bowel movement.
- It contains phytochemicals that protect you against heart disease and type 2 diabetes.
- Reduces obesity.
- They contain antioxidants such as polyphenols and lectins that have anticancer properties that decrease tumour growth.
- Reduce blood pressure and cholesterol to help your heart and cardiovascular system.
- They are low in calories and fat to help you lose weight.
- Improves long-term glycemic control in a person’s diet.
- Antioxidants in lentils protect your cells from damage.
- The protein helps you build and maintain muscle mass to help you burn calories.
- Prevent you from overeating.
Find the Best Lentil for Weight Loss
At Spatz we know that lentils for weight loss are nutritious foods high in protein and fibre and low in fat, which are a tasty addition that helps reduce belly fat. You can quickly boil them and add them to your nutritious diet today to enjoy the benefits of lentils for weight loss.