22 May 2014

Lentils and Rice nutrition

*LENTILS & RICE NUTRITION*




THE LENTILS, 
have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet. Lentils help to reduce blood cholesterol since it 
contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean. Several studies have 
shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart 
health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low 
levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy. Insoluble dietary fiber found in lentils helps prevent 
constipation and other digestive disorders like irritable bowel syndrome and diverticulosis. Adding to the many benefits of fiber, soluble fiber traps carbohydrates, slowing 
down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia. Of all legumes and nuts, lentils 
contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans. 
Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body 
and is key to energy production and metabolism. Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories 
and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.



THE RICE, 
 have nutrient content is similar for short-grain, medium-grain and long-grain white rice. Each cup of steamed or boiled rice has 242 calories and less than 0.5 
gram of fat. It has 4 grams of protein. Unlike protein from animal-derived foods, the protein from rice is not complete because it does not provide each of the amino acids you 
need to get from the diet. You can get the amino acids you need from plant-based foods by eating a proper combination of them each day. Each cup of white rice provides 
53 grams of total carbohydrates, or 18 percent of the recommended daily intake for carbohydrates for a healthy person on a 2,000-calorie diet. White rice provides less than 
1 gram of dietary fiber per serving. Dietary fiber lowers your cholesterol levels and helps prevent constipation. Healthy adults should get at least 14 grams of fiber per 1,000 
calories in the diet. Whole grains, such as brown rice, are better sources of fiber than refined grains, such as white rice. A cup of enriched white rice provides 108 
micrograms of folate, or 26 percent of the daily recommended intake, per serving. It has 0.3 milligrams of thiamin, or 20 percent of the daily value, and 3.4 milligrams of 
niacin, or 17 percent of the daily value. Grains lose some of their natural nutrients during the refinement process. Enriched grains have some of the vitamins and minerals 
replaced, but not all of them. Enriched white rice provides 2.8 milligrams of iron, or 16 percent of the daily recommended intake, per serving. It has 14 micrograms of 
selenium, or 20 percent of the daily value. Rice is a sodium-free food. A high-sodium diet can cause high blood pressure and increase your risk for heart disease and stroke, 
according to the Department of Health and Human Services. A serving of white rice is higher in sodium if you add salt during cooking.


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