Lentils are a superfood rich in fiber and minerals with an important load of nutrients for health. The consumption of this legume can optimize through simple culinary techniques based on science, such as adding a acid touch or combine them with vegetables rich in Vitamin C.
This food is simple to prepare and the application of technique during cooking guarantees that the consumer takes full advantage of the valuable iron that contain, improves digestibility y promotes glycemic control. It is a strategy where the professional kitchen and the science-based nutrition with merge to enhance our daily health.
The nutritionist Pablo Ojedain his intervention on the program “Más Vale Tarde” on La Sexta, has popularized and supported with evidence a traditional trick. Ojeda affirms that the simple gesture of add a little vinegar or foods rich in Vitamin C (such as tomato or pepper) during cooking lentils is essential.
His explanation is clear: this acidity is the key to enhance iron absorption present in the legume, ensuring that the body makes the most of this essential mineral and, incidentally, improves digestion by neutralizing antinutrients.
1. Neutralization of antinutrients: digestion and absorption
Incorporate vinegar or foods rich in Vitamin C provides the acidity necessary to degrade compounds such as phytic acid and the oxalic acid. These “antinutrientes” bind to minerals (such as iron, zinc and calcium) and inhibit their absorption. By neutralizing them, maximizes the amount of nutrients that the body can take advantage of.
This results in a lower amount of phytic acid, resulting in a better digestion of legumes and a reduction in the production of intestinal gases, a practical benefit for the consumer.
2. Improves iron bioavailability
Lentils are one of the most important plant-based sources of iron and, for this reason, they are widely used as ingredients in multiple recipes. vegetarian. However, there are some tricks to increase bioavailability.
This is because, unlike the heme iron present in foods of animal origin, the non-heme iron of legumes is absorbed in a lower proportion. This is where the recommendation to add vinegar or vitamin C (tomato, pepper, orange juice), which provide acidity to transform nonheme iron to a form that is more soluble and absorbable in the small intestine.
3. Impact on the glycemic index (GI)
Lentils, as we mentioned, are a source of natural fiber and have a favorable GI. When combined with vinegar, the antinutrient reduction and her own acidity they can further slow glucose release in the bloodstream.
With these tips, lentils become a ideal food for people with diabetes or for anyone looking for a source of more sustained and controlled energyreinforcing the status of lentils as star food in a healthy diet.
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