1. 5 Reasons Why You Should Eat LENTILS!
Lentils are favored by vegans and non-vegetarian as these are versatile and do add a lot of health benefits.
Lentils are known to be a good source of multiple nutrients that can help in different body functions. These are edible seeds from the family of legumes. These were grown in 8000 B.C. in Middle East.
Lentils come in different varieties. They differentiate in texture, color, and also taste. The most common of these include the red, black and the green varieties. Beluga is a type of black lentil and is quite popular due to its similarity to the caviar. These are cooked in warm and cold salads. Green lentils are easy to cook and are added as side dishes or soups.
Green lentils are considered to be healthier as compared to the other lentils. Half cup of this lentil contains
- 140 calories
- 5 grams of Fat
- 9 grams of Fiber
- 23 grams of Carbs
- 5 milligrams of Sodium
- 12 Grams of Proteins
The other minerals and vitamins include Potassium, Calcium, Iron and Folate
The Many Benefits of Lentils
This nutritious food offers multiple health benefits.
- Prevention of Cancer
Lentils provide some selenium. This can decrease the rate of tumor growth. This also improves the immune response of an individual to different infections as this can stimulate T-cells production. T cells are required for eliminating different diseases.
- Helps in Pregnancy
The presence of folate in lentils is important for preventing any neural tube defects in the newborn.
This can also reduce the risk of gestational diabetes.
- Good for Heart Health
As known, lentils are a good source of folic acid, fiber and potassium. These nutrients are essential for heart health.
Intake of fiber reduces the levels of LDL (bad cholesterol). Replacing meat in your diet with lentils can help in protecting your heart from different heart diseases.
Calcium, potassium and magnesium present in the lentils can help regulate blood pressure.
- Good for Digestion
The fiber preset in lentils works as a[i] digestive agent’ and helps in bulking of stools. This can help you with constipation and any other digestive problems.
Fiber also increases the satiety factor and helps you in feeling full for a long period of time. You are spared from hunger pangs and unhealthy snacks.
- Good Source of Iron
You get 6.6 milligrams of iron in only one cup of lentils. This is one-third of the amount required for the whole day. You get less tired and this can also ensure enough oxygen supply for good circulation.
Lentils are definitely health option to add to your regular meals, but this needs to be consumed in moderation. Large amounts of this can lead to constipation and discomfort.
In case you do consume more of lentils you need to ensure you drink enough of water to avoid any constipation. Let your body adjust to this intake gradually. This ensures you do not face any issues.
2. 4 Wonderful Benefits of Lima Beans
Lima beans are one type of legumes that are very similar to lentils and split peas. These have been cultivated for more than 7000 years in Peru.
Lima beans are available in pole and bush varieties. These can grow well in well-draining soil that is moderately rich. These need full exposure to the sun. This plant yield flowers that are yellow or white and the pods are harvested once you feel they are full.
These beans have the highest amount of lectins, plant proteins that are sugar-bnding. These lectins can resist any digestion and cause disruption to your gut health. These are also linked to inflammation and auto-immune diseases.
Health issues that are related to lectin are due to over-consumption of different foods that contain this. It is important to limit consumption of these lima beans.
Cooking lima beans well is important. These need to be soaked for a minimum of 12 hours. You can also add cooking soda to further neutralize the lectins.
Health Benefits of Lima Beans
Lime beans, when consumed in moderation, can provide multiple health benefits.
- Increases the Levels of Energy
If you consume lima beans you get good amount of energy due to the high content of proteins present. These also provide a healthy boost to your memory and cognition.
The manganese present in these beans helps in optimizing the process of energy production in the body. The iron present helps in improving oxygenation, blood circulation and increases the levels of energy.
- Heart Health
Lima beans are known to have a positive imp[act on your total health. These can ensure good heart health due to the presence of different nutrients. The fiber present in these beans helps in eliminating the bad cholesterol and the manganese can help in the regulation of blood pressure. This can reduce any strain to the heart.
The levels of homocysteine are lowered by folate present in these beans. This brings down the risk of coronary disease.
- Digestion Improved
The improved digestion with lima beans is due to the presence of fiber. As known, fiber can bulk up the stool and can prevent diarrhea. The peristaltic motion is stimulated for easy movement of the food through your colon. This can also help in optimizing the intake of nutrients and the gut.
A single cup of lima beans cooked well offers you 50% of the recommended dose of fiber.
- Repair and Growth
There is a significant amount of proteins present in lima beans. This is important for every process of your body. Proteins are considered as the building blocks and this is required for development of tissue and cell, bone strength, cognition, and also energy.
There are quite a few who have allergy to the legume family, or specifically to the lima beans. Soy and peanuts are common triggers.
There are some pulses and beans that contain lectins. This is known to be toxic to humans. Before consuming these beans, it is important to soak these overnight and boil them for a minimum of 10 minutes.
3. Health Benefits of Eating Seitan
Seitan, or wheat gluten, is a popular meat substitute. This vegan replacement can be beneficial due to its nutritional profile.
What is Seitan?
Seitan is an alternative to meat and is known for its chewy and stringy texture. It is also called wheat meat, wheat protein, or wheat gluten and is made from the gluten content found in wheat. A staple ingredient in many Buddhist and Asian vegetarian recipes, seitan is also used in certain food items such as mock duck.
The name seitan finds its origins in Japanese and roughly translates to “made of proteins”. Wheat flour dough is washed till all starch granules are removed, leaving behind sticky, insoluble gluten. This mass is then cut and cooked. Seitan is similar in texture to meat due to its density. Additionally, it has a neutral flavor and can absorb different flavors easily. It can be baked, steamed, or simmered and added to various recipes.
Seitan is a good source of protein and minerals while being low in fat. Since it is made entirely of gluten, the main protein in wheat, seitan is a good protein source for vegans. However, since it is low in lysine, seiten isn’t considered a complete protein. Consuming lysine-rich food such as beans, yogurt, and cheese, therefore, becomes essential.
Seitan is high in protein but low in calories. It promotes a feeling of satiety and keeps you feeling full. This could aid in weight loss. High-protein diets may reduce the levels of ghrelin, the hormone that stimulates hunger.
Seitan may also help in keeping cholesterol levels low as it provides proteins without increasing cholesterol or triglyceride levels. Seitan is also one of the few meat alternatives that does not have soy. Seitan is, therefore, a great alternative for those who have an allergy to soy or soy products.
Seitan is also a good source of iron, selenium, and calcium. Iron is essential for a healthy level of hemoglobin and cellular health. Calcium is essential for skeletal health and maintaining bone density. It is also important for prevention of osteoporosis. Seitan is also easy to digest and can be eaten by people who find it hard to digest meat and dairy.
Seitan may be healthy; however, it is still highly processed. Though it is processed, it is not high in sugar or calories and may not contribute to obesity. Seitan can be consumed by people who have a lot of whole foods, fruits, nuts, vegetables, etc. in their diet. However, it may be avoided by those who already have a lot of processed foods.
Seitan should be avoided by someone with gluten intolerance of celiac disease. Since seitan is made entirely from gluten, it may lead to adverse effects if consumed by a person who has gluten sensitivity. Side effects may include bloating, fatigue, diarrhea, and abdominal pain. Additionally, consuming gluten, in some cases, may also lead to conditions such as a leaky gut and an increased risk of autoimmune diseases.
Most people do not make seitan at home and get it pre-packaged. These processed foods tend to be high in sodium and are often loaded with additives and fillers. Excessive sodium can lead to high blood pressure and various other problems.
Before you choose to include seitan in your diet, make sure to weigh the pros and cons to decide if it is beneficial for you.
4. Nutrition and Health Benefits of Tempeh
Are you looking for a substitute to meat? Try tempeh. This is very similar to meat, even in the texture.
Immaterial whether you are a vegetarian or not, adding tempeh to your regular diet can benefit you in more than one way.
What is Tempeh?
This is considered to be a “vegetarian meat” that is made from soybeans. You need to soak the beans for some time till they become soft and then cook these. These ten need to be fermented and made into a block or a patty.
History proves that this food has been consumed since the 16th century.
Tempeh has a unique taste and a nutty, strong flavor. The texture is dry, chewy and firm. This can be fried, steamed, sautéed or probably, baked. For additional flavor, you have the choice of even marinating this.
You need to be aware that tempeh absorbs the flavor of the foods or sauces this is cooked with.
Nutritional Profile of Tempeh
Three ounces of tempeh contains
- 16 grams of Proteins
- 140 Calories
- 10 grams of Carbohydrates
- 5 grams of Fat
- 6% of your DR of calcium (Daily requirement)
- 28% of your DR of Fiber
- 10% of your DR of Iron
Many Benefits of Tempeh
Tempeh is enriched with different nutrients and thus, provides multiple health benefits.
- Managing Weight
Tempeh has a substantial amount of protein. Increasing your intake of proteins is essential when you are looking to lose some weight. This can help you feel full and satiated for a longer period of time. You are not tempted with all those unhealthy snacks. This can also increase metabolism to help you lose the required weight.
- Source of Antioxidants
Consuming foods that contain antioxidants is beneficial to your health. This can fight the free radicals and bring down the risk of different chronic illnesses and diseases. Tempeh is filled with anti oxidants that can help you with your overall health.
- Promoting Heart Health
Soy isoflavones, a specific class of compounds, are present in tempeh. These are known to benefit the heart health. These help in reducing the bad cholesterol (LDL) which can lead to heart disease or even stroke.
- Improves the Gut Health
Tempeh is known to have a good amount of prebiotics. These are important for a healthy gut. These provide the required fuel for the good bacteria. This can lead to overall health.
- Strengthens the Bones
The nutrients present in tempeh help in keeping your bones strong. Each serving of tempeh contains manganese, calcium, phosphorus, and also copper and all these nutrients play an important role in bone strength.
How to Buy Tempeh
Fresh tempeh works perfect. Conduct a research to find out how the tempeh is made by the different companies. You also have the choice of making this on your own.
Tempeh is considered to be safe for most, but those who have soy allergy need to keep away from this. An allergy due to tempeh can cause difficulty breathing, swelling or even hives.
5. Facts and Benefits of Udon Noodles
Sushi and sashimi are two most favorite dishes of the Japanese cuisine. Presently, you find the udon noodles fast gaining popularity.
The Japanese cusine is favored globally due to the fresh ingredients used for the making. Authentic Japanese noodles are not at all like the instant noodles. These are healthy.
What are Udon Noodles?
Udon noodles are thick, long and white noodles hailing from Osaka. These are made with wheat flour along with salt.
These Udon noodles have a neutral flavor and thus work well with strongly flavored food. This diameter of these noodles is almost quarter an inch, making it the thickest of any Japanese noodles. The Udon noodles can be had cold or hot.
These noodles are submerged in a rich and strong broth when served hot. This broth is made from dashi, soy sauce and mirin.
You can buy these noodles frozen, fresh or even dried.
Benefits of Udon Noodles
Udon noodles offer multiple benefits.
- Rich in Complex Carbs
There are two types of carbohydrates, simple and complex. The difference is how quickly these can be absorbed and digested. Complex carbs are considered to be more nutritious and are found in foods that contain a good amount of fiber.
These can keep you feeling full for a longer time as these take a longer time for breaking down. Udon noodles contain these complex carbohydrates. The energy provided is released in a slow manner and can keep you going on for hours.
- Low in Calories
Udon noodles work perfect for those trying to lose some weight as these are low in calories. It is not advisable to exclude calories totally from your diet. This can lead to different set of problems. What you need to do is chart out a diet plan that contains low calories. Adding Udon noodles to your diet can serve the purpose.
- Rich in Proteins
Proteins are considered to be essential for the functioning of your body. These are needed to repair tissues, growth and the functioning of different organs. Udon noodles contain a good amount of non-animal proteins. This is important more for those who are vegetarians and vegans.
- Aids Digestion
Udon noodles are normally served as Udon soup. Soups can keep you digestion going smoothly. These noodles are also rich in dietary fiber. This can ensure you are spared of the risk of constipation and other digestive problems.
Udon noodles are a perfect choice for those who are allergic to gluten. These are made of brown rice and are digested easily. You do have Udon noodles made of wheat also. You need to ensure you choose the right type of Udon noodles.
Udon noodles do contain a good amount of carbohydrates. If you include these in your daily diet, ensure you consume a small portion to avoid any sugar spike.
Fresh udon noodles are made of wheat, water and salt. These are kneaded together.