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Across the globe, mushrooms are considered to be a very healthy vegetable. While some people have it because of its delicious taste and others prefer it for its medicinal qualities. Can you believe the fact that a 3 oz of portabella mushroom cap provides more potassium than a banana or an orange? Besides, lentils and peas are vegetable seeds growing in pods and are thus categorized under legumes. Legumes, particularly lentils, are packed with fiber and protein and provide very little calories from fat. Lentils are of the healthiest foods on the planet, according to Jonny Bowden, Ph.D., author of “The 150 Healthiest Foods on Earth.” Let's find out what nutritional and weight loss benefits do lentils and mushrooms hold.
You can add a generous serving of lentils to your meals without any guilt because not only is it low in calories, it has minute quantities of fat too, making it fit for any weight loss plan. A half-cup portion of cooked lentils will give you about 115 calories and that’s more than enough to keep you full and prevent you from eating anything extra. Half a cup of lentils cooked in water will only have 0.5 grams of fat, making it a great low-fat option.
Lentils are a great vegetarian protein source. A half-cup serving of cooked lentils in water provides 9 grams of protein, helping you build lean muscle mass. However, lentils aren’t a complete protein source so be sure to team them up with quinoa, beans, brown rice, or black-eyed peas in your diet plan.
Including plenty of foods rich in fiber is perhaps one of the healthiest methods of losing weight fast. Lentils take a while to chew and consume, allowing your body to register that you have eaten enough and do not require further nutrition. Fiber also remains in the gut for a while, preventing you from snacking after your meals. Most people who consume lentils daily report feelings of satisfaction for hours after their meals. This is especially true for people living in countries such as India and Pakistan where lentils (or daal) is a staple in their diet.
A half-cup serving of boiled lentils will give you 8 grams of fiber, contributing to your recommended daily intake of 21 to 38 grams of fiber. Boiled lentils have a low glycemic index, which means they do not increase your blood sugar or insulin levels dramatically. Canned lentils have a slightly higher glycemic index because of the amount of processing involved but they are still healthy to eat if fresh lentils are not available.
Since lentils are high in fiber, they help slow down the digestion of your meal, keeping your blood sugar levels more stable. Furthermore, fiber is not digested in the human body, which means it simply contributes to the mass of the food without offering any added calories.
1. Mushrooms are a great source of lean proteins since they are low in carbs and have no cholesterol at all. Furthermore, mushrooms play an active role in balancing the cholesterol level between LDL (bad) and HDL (good) which is important to prevent various cardiovascular diseases like atherosclerosis, heart attack, and stroke.
2. Mushrooms are a good source of iron too which makes it a natural cure for people who are suffering from anemia. Over 90% of the nutritive iron value can be absorbed by the body, which promotes the formation of red blood cells and keeps people healthy and functioning at their full potential.
3. Mushrooms are a powerhouse of antioxidants namely selenium, ergothioneine, etc. Ergothioneine, which is unique to mushrooms is effective in providing protection from free radicals as well as boosting the immune system.
4. Vitamin D is rarely found in vegetables but this one has this nutrient also. This essential vitamin facilitates the absorption and metabolism of calcium and phosphorus. Mushrooms also contain a good amount of these two nutrients, so this effective combination in one vegetable makes it a good idea to eat them whenever possible.
5. As highlighted above mushrooms are a rich source of calcium, which makes it important for the formation and strength of bones. A regular supply of calcium in the diet can reduce the chances of diseases like osteoporosis, and can also reduce joint pain and general lack of mobility that is associated with bone degradation.
Along with the benefits of having mushrooms highlighted above, would you believe me if I said that a completely lean protein diet is ideal for losing fat and building muscle mass? Well, believe it or not, it’s true. They are ideal food for people who are aiming for weight loss as they contain almost – no fat, no sugar, and no salt but are a valuable source of dietary fiber. Further, they contain a lot of water around 80-90%, making them low in energy density. Foods that are low in energy density don’t contain many calories per gram which can help you lose weight.
From the above-highlighted points, it can be inferred that adding mushrooms in your daily diet helps in increasing the fiber intake leading to weight loss, fighting high cholesterol, and lowering the risk of heart diseases. Following listed are some of the simplest ways you can include this wonder vegetable in your routine without much of an effort:
1. Grilled mushrooms
2. Use them as pizza toppings
3. Add to your favorite soups
4. Roasted mushrooms as side snacks
5. Sandwich filling
After reading the amazing benefits we are sure that you will be compelled enough to add some mushrooms to your daily meals to ensure that you do not miss out on them!
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