According to nutritionists, anti -inflammatory plant -based protein, according to nutritionists

Viewed Diettian Katey Davidson, M.Sc.Fn, RD, CPT

The main points

• The lenses are rich in protein plants and antioxidants.

• By increasing the intake of plant proteins and fiber, you can help heart health.

• There are many ways to enjoy lentils such as stews, on salads or even a cocktail.

Both anti -inflammatory and protein foods take time in the spotlight and for good reason. If you want to eat a little better and feed your body, it is important to eat both. Fortunately, some plant proteins make a double duty to combat inflammation while giving us an increase in protein.

While many plant proteins can fit into an anti -inflammatory diet, one is distinguished between competition (please, drums) … And these are lenses. Katherine Brooking, MS, RD, notes: “Fiber, antioxidants, essential nutrients and blood sugar and the benefits of lenses are powerful allies in reducing chronic inflammation.” All beans and legumes are a great choice, but here we dive into science and talk to registered nutritionists to explain why we love lentils and delicious ways to enjoy them.

Why do we love lentils

1. With protein packed

Half a cup of cooked lenses gives an impressive 9 grams of protein. “Lenses are a fantastic source of protein, especially when they are paired with healthy grains, offering a full protein alternative to meat,” says Brooking. Protein is a nutrient that helps us feel pleased after a meal as digestion takes longer.

Although animal proteins are usually higher in protein per serving, the lenses still give a strong amount. They also offer other nutrients such as fiber and antioxidant rich compounds. Although most protein is protein for most, vegetarians and vegans can be harder to do without careful planning. Good news? Lenses and other legumes are simple and nutrients to meet your needs.

2. Rich antioxidants

In addition to the amount of protein, lenses also help fight inflammation due to their antioxidant properties. In fact, studies have found that nutrient -rich lenses can help reduce oxidative stress and protect our immune system.

The lenses are also larger in polyphenols-pendants with antioxidants and anti-inflammatory properties-other plant proteins such as green peas, chickpeas and peanuts. These polyphenols can help protect against certain chronic diseases such as cardiovascular disease and diabetes.

3. High fiber

Kelly Jones, MS, RD, CSSD, registered nutritionist and sports nutritionist, emphasizes: “Plant -based proteins offer different nutrients than animal proteins, and fiber is an exceptional advantage.

Half a cup of cooked lenses provide 8 grams of fiber, which is a large part of your daily recommended consumption. Because most people do not eat enough fiber, adding lenses to their diet is an easy way to help achieve your fiber goals. In addition to maintaining intestinal health, the diet that creates a large fiber is also associated with a lower level of inflammation.

4. The heart is healthy

Eating more lenses is great for your heart – they provide fiber that supports cardiovascular health, along with other important nutrients such as magnesium and potassium.

Jones adds: “The study found that replacement of animal protein barely ¼ cup of pulses, such as lenses, could increase fiber every day and lower cholesterol.” Researchers found that protein foods (e.g.

“Lentillas are also high in foliage, vitamin B, which is necessary to reduce homocysteine, an amino acid, which, when increased, can contribute to arterial damage and increased cardiovascular risk,” Brooking shares. The lenses contain almost half of your daily folate value per serving.

5. Affordable

Protein foods can be expensive, and changes in vegetable meat are also expensive. However, beans and lenses remain available, despite the increase in food prices in the last few years. You can only find dried or canned lenses for a couple of dollars, so the portion costs are much less than $ 1. This is a pretty good diet blast for your money!

5 ways to enjoy lenses

Fortunately, lenses are as versatile as nutritious. Lenses come in a variety of varieties, including green, brown, red, red, belug and French green lenses. They all have slightly different flavors and textures, so experiment to find your favorite.

Brooking loves them in salads, soups and even baked goods, such as cakes to get taste, texture and nutrition in various dishes. For beginners or people who are not lens fans (yet!), Jones recommends starting small, “mixing lenses with their favorite earth animal proteins or grain dishes to benefit their nutrients while getting to know their taste and texture.” You can also try lenses:

• As the main course: Many sincere dinner star lenses as a stew or other dish. Adding vegetables or even other proteins, and many flavors, the lenses become adapted and filled with soldiers and stews. These single cup lenses and rice with spinach are a full meal, balanced with carbohydrates, vegetables and proteins, and lightly cleaning.

• On the salad: Salad is not a meal without a protein source, and lenses are a great ingredient to add. Discard them on your favorite greens or try them in these sweet and savory roasted pumpkins and lentils in cabbage salad.

• Stewed soup: Lentil soup is a cozy bowl of good, delicious and packed with nutrition. Next time you make a pot, we recommend this “lens and vegetable soup” with Parmesan.

• Mixed with a cocktail: If you are from protein powder or are looking for a more accessible protein enlargement, try whipping your cocktail with some lenses. In this chocolate-benana protein cocktail, their taste is masked by cocoa powder and sweetness from the banana.

Our expert is taking

We love lenses for many reasons-they give us protein, fiber, vitamins, minerals and antioxidants-all this is a budget-friendly and delicious packaging. They work in soups, stews and salads and can even surprise you with a cocktail.

Although the lenses exceed our list of anti -inflammatory plants, the variety is the most important. “The best way to consume an anti-inflammatory diet is to focus on the involvement of more plant foods and fatty fish. Not only lenses and other impulses, but also vegetables, fruits, non-broken grains, nuts and seeds,” Jones encourages.

Read the original article about Eatingwell