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WHAT ARE THE TOP FIVE HEALTH BENEFITS OF LENTILS?
By Terry Torrens,
BBC good food
1. Reduces risk of certain chronic diseases
Studies demonstrate that regularly eating lentils reduces your risk of chronic disease such as diabetes, obesity, cancer and heart disease. This is thanks to their rich content of protective plant compounds called phenols – lentils being amongst the top ranked legumes for phenolic content. It comes as no surprise then that lentils boast an antioxidant, antibacterial, anti-viral and anti-inflammatory effect and
are cardio-protective.
2. Supports the digestive system Lentils are especially rich in prebiotic fibre which promotes digestive function and ‘fuels’ the beneficial
gut bacteria which are so important for our health. A diet rich in fibre is associated with a number of health benefits including a reduced risk of colorectal cancer.
3. Heart-healthy
Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.
4. Helps to manage blood sugar levels Legumes, and lentils are no exception, have a low glycaemic index (GI) which slows the rate at which the energy they supply is released into the bloodstream. This helps improve blood sugar management. The high fibre content also makes them very filling which helps appetite control.
5. A source of plant protein Lentils are a rich source of protein making them a great alternative to meat or fish. As much as a third of
the calories from lentils comes from protein, which makes lentils the third highest in protein, by weight, of any legume or nut. Like other legumes, lentils are low in a couple of the essential amino acids, namely methionine and cysteine. This is easily addressed by combining lentils with cereal grains such as rice or wheat.
Are lentils safe for everyone?
For the majority of people, lentils are a healthy inclusion to a balanced diet. It’s worth noting, however, that like other legumes, lentils contain natural compounds commonly referred to as ‘anti-nutrients’. These include phytic acid which binds with nutrients like iron and zinc, making the minerals harder for us to absorb. The phytic acid content of lentils is actually lower than that of corn, wheat and soya beans.
Furthermore, these anti-nutrients can be reduced by soaking and cooking.
An allergy to lentils has been reported in parts of Europe, most notably Spain, where it’s said to be more common than peanut allergy. This is thought to relate to the fact that lentils are commonly used as a weaning food in Spain. If you have an allergy to other legumes such as chickpeas and peas, you may be more likely to experience lentil allergy.
If you are concerned, please consult your GP or registered dietitian for guidance.
Enjoy this? Now try...
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THE BENEFITS OF GINGER
If you have ever had a little nausea or upset stomach, someone will tell you to make some Ginger Ale. Most people will not have ginger in the produce box at home. So what to do?
1. Go buy some ginger ale. Be careful. If it says Ginger Ale on the front of the can, it should have at least 2% ginger extract on the
back of the can. Otherwise, it may be just carbonated water and high fructose corn syrup.
2. For an immediate fix for nausea, go to the produce department in the SuperMarket and buy a root of ginger. Wash and slice about an inch of it and boil in about two to three cups of water for 10 minutes. Cool it; add honey and sip.
3. If you are pregnant or having chemotherapy related nausea, talk to your doctor before consuming ginger.
4. Go to Healthline.com/nutrition/11-proven-benefits-of-ginger and study the ways you may be able to benefit from using Ginger.
Personal Story
I have been making and using the ginger juice that I demonstrated in the video for five years or more. I do believe that it is the reason
my LDL(bad) cholesterol is at a low level. I make the juice and add about ¼ of a cup to my cold green tea or whatever I drink. If
my stomach is nauseated, I drink it warm with decaffeinated tea. It takes some adjustment, but I believe that it provides me with good
numbers during my yearly physical.
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STUDY FINDS ASTOUNDING EFFECTS OF DIETARY GRAPES AND THE POTENTIAL FOR HEALTH BENEFITS
Western New England University, August 2022
In comprehensive studies recently published in the journal Foods, it was reported by a team led by Dr. John Pezzuto of Western New England University, that long-term addition of grapes to the diet of mice leads to unique gene expression patterns, reduces fatty liver and extends the lifespan of animals consuming a high-fat western style diet.
Pezzuto, who is an author of over 600 papers in the scientific literature, said he was especially amazed by these results. "We have all heard the saying 'you are what you eat' which is obviously true since we all start out as a fetus and end up being an adult by eating food. But these studies add an entirely new dimension to that old saying. Not only is food converted to our body parts, but as shown by our work with dietary grapes, it actually changes our genetic expression. That is truly remarkable."
What is the effect of this alteration of gene expression? As shown in this paper, melanin. The genes responsible for the development of fatty liver were altered in a beneficial way by feeding grapes. In ancillary work, recently published by a collaborative team led by Dr. Jeffrey Idle in the journal Food & Function, not only is the expression of genes altered, but metabolism is also changed by dietary grapes.
In addition to genes related to fatty liver, the work found increased levels of antioxidant genes with the grape-supplemented diets. According to Pezzuto, "Many people think about taking dietary supplements that boast high antioxidant activity. In actual fact, though, you cannot consume enough of an antioxidant to make a big difference. But if you change the level of antioxidant gene expression, as we observed with grapes added to the diet, the result is a catalytic response that can make a real difference."
Another remarkable effect illustrated in this work was the ability of grapes to extend the lifespan of mice given a high-fat western pattern diet. The high-fat western pattern diet is known to be associated with adverse conditions such as obesity, diabetes, cardiovascular diseases, cancer, autoimmune diseases, and Alzheimer's disease. Adding grapes to the diet, which did not affect the rate of consumption or body weight, delayed natural death. Although it is not an exact science to translate years of lifespan from a mouse to a human, Pezzuto notes that his best estimate is the change observed in the study would correspond to an additional 4-5 years in the life of a human.
Why you should consider eating more grapes.
Alissa Rumsey, a New York City-based registered dietitian, certified intuitive eating counselor, and food and body liberation coach, told Live Science. “You should consider eating more grapes.”
Cognition
A small-scale 2010 study published in The British Journal of Nutrition looked at 12 older adults who had memory issues but not dementia. The study found that those who drank one or two cups of Concord grape juice every day for 12 weeks showed "significant improvement of verbal learning" compared to those who did not. Another study, published in the Journal of Nutrition in 2009 reported similar findings.
Cancer
"Grapes are a rich source of the antioxidant resveratrol. Studies show that resveratrol has the potential to possibly stop cancer from starting in the breast, liver, stomach, and lymphatic system," according to the University of Texas MD Anderson Cancer Center.
According to a 2009 review in the Journal of Nutrition have shown that grapes and grape-based products are "excellent sources of various anticancer agents." Of particular note is grapes' possible ability to help prevent breast, colon and prostate cancers. Many studies have linked resveratrol to inhibiting breast cancer cell growth and spread, according to a 2008 Molecular Nutrition and Food Research Article.
A Word of Caution
You want to eat grape skins — it's where the majority of the nutrients are. But grape skins can be covered in pesticides. Grapes rank sixth on the Environmental Working Group's Dirty Dozen list, which compiles the fruits and vegetables with the most pesticides in the United States, and ranks them as worse than cherries or peaches, but below apples and strawberries (which are the worst offender). Be sure to wash your grapes thoroughly, or try buying organic grapes.
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Kale V.S Collards for Thanksgiving
Now that I have your attention, I want to make the case for kale to be included in your Thanksgiving dinner. The Southern perception is that kale does not taste good and this perception comes about from cooking kale and collards the same way, which is a big mistake.
First, let’s explore the nutritional value of both of these cruciferous vegetables. Kale and collards have essentially the same nutritional value; one may have more protein while the other one has more Vitamin C. However, collards are cheaper per edible cup than kale and have the nutritional edge. Cruciferous vegetables are known for their cancer-fighting properties; a short list of cruciferous vegetables include arugula, bok choy, broccoli, cabbage, cauliflower, kale and collard greens which contain a rich source of vitamin A,C, E, K iron and the B vitamins.
Collards are low in calories and contain eight grams of fiber per cup.
According to U. S. World & News Report, collard greens have 18 percent more calcium per serving than kale and double the amount of protein and iron. A recent study was done on food preference in the Southern diet among older adults and collard greens came in second behind chicken; note that ice cream and cake were among the selections that could have been made.
Studies suggest that a high intake of plant foods, such as collards, may decrease the risk of a number of health conditions including obesity, diabetes, heart disease, and overall mortality. The rhetorical question should be, “If collards are so good why are African Americans and Southerners so sick?” Knowing that the Southern Diet is filled with collard greens at least once a week, and knowing how the nutritional value is killed in the cooking of the greens, it is not difficult to understand why citizens of nine to 14 Southern states don’t receive the nutritional value of this super green.
To reap the nutritional value of collards, the cooking method has to change from boiling them in any kind of meat, such as cured turkey meat and ham hocks, to steaming them. Collards keep their nutritional value when they are steamed for 10 minutes or added to soups for 10 minutes of cooking or added raw to smoothies. There, I have just made my case for eating kale more frequently. Most Southerners will not tolerate the texture of steamed collards and would not think of including raw collards in a smoothie. Kale, on the other hand, has essentially the same
nutritional value as collards, but kale is easier to prepare and steam.
For dinner, I can wash, cut, and steam two bunches of kale and have it on the plate in 40 minutes. This means that I can eliminate standing on my feet for an extended time to prepare a dark leafy vegetable for Thanksgiving dinner or any dinner.
During this Thanksgiving, several viruses are still out in the public. Therefore, I’m providing my best kale recipe to help keep us healthy. The comfort foods that we usually eat are not the healthy foods that we should eat during this period of uncertainty. Whatever you serve, severely reduce the sugar dishes that you generally provide. Sugar suppresses the immune system and when the immune system is compromised, people are more likely to get sick.
Be courageous and try this recipe. Two bunches of kale will serve six medium appetites. Sauté ½ red and ½ yellow pepper in 2 tablespoons of olive oil. Wash kale under running water while removing the stems. Cut the greens finely the way you finely cut collard greens. The quickest way is to put the food processor on ‘slice’ and run the kale through the food processor. Add the kale to the pot with the sautéed peppers. Add ½ cup of water and stir occasionally. The greens will cook down quickly. Add garlic powder and salt to your taste.
Most people have been surprised by the sweet taste and texture. Enjoy!
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Dot’s Kale Recipe
1. Strip the kale off its stalks as you do collards.
2. Cut the kale into small strips or run it through the food processor.
3. Sauté (using olive oil) multi-colored peppers (frozen or fresh) as shown in
the picture in the video. Use a large pot.
4. The frozen multi-colored peppers will have onions. Add more or pick the
onions out according to your taste.
5. Sauté for five minutes.
6. Add the fresh, washed, cut-up kale to the pot. Do not boil. These greens
don’t taste well when boiled.
7. Add water but not much. The amount of water depends on how many greens
you have. I use ¼ cup per bunch of kale.
8. Cover and simmer for about 20 minutes. Keep stirring.
9. The seasoning depends on what you have in the pantry. I use Goya All-
purpose seasoning; Badia will work just as well.
10. Add some extra granulated garlic and enjoy with or without cornbread.
Dorothy Crumbly, Health Coordinator
Union Baptist Missionary Educational Association, Inc.
www.healthbuzzbydot.net
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