Lauren Peyton
Sep 25, 2020 8:19:37 AM
Today’s world has most everybody feeling about as far from relaxed as possible. However, don’t take that as permission to let stress take over your life -- or your body. Stress impacts the human body both emotionally and physically. When you feel stressed, your body begins releasing free radicals which
are little malicious molecules that kick-off a process in the body called oxidative stress and, according to an article by Medical News Today, “can damage the body’s cells, leading to a range of diseases and […] symptoms of aging such as wrinkles.”
The good news is what you put in your body is one way to help counteract stress symptoms. Yes, we’re talking about lentils! We explain how lentils can de-stress your diet.
1. Lentils Are a Low Glycemic Carbohydrate (LGC)LGC’s help increase and sustain the brain’s serotonin levels, aka that hormone that makes a person feel happy and less anxious. Alternatively, a high glycemic carb (HGC), causes quick spikes and even quicker falls in blood sugar and serotonin, which doesn’t end in lasting happiness (more on this in point 2). On the
Glycemic Index, a tool that calculates how much of a certain kind of food will boost blood sugar in the body, a LGC falls at a rating level of 55 or less. You can see the spike and lower sustained effects represented on the chart below.
*Image source - https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index*
This is why eating LGCs, like lentils, make for a wiser choice if you’re feeling stressed out.
2. Lentils Help Counter “Stress Munchies” Due to having high fiber/protein content, lentils fill you up more efficiently than a salty snack like chips (a go-to for many who experience the “stress munchies”). As mentioned in point 1, this has to do with the Glycemic Index. An HGC -- like potato chips -- is going to cause rapid increase in blood sugar. HGCs are a lot easier for the body to digest so get digested faster than an LGC would. The end result being a rapid fall in blood sugar soon after the rapid spike and your brain seeing a downward spiral in serotonin, the “happy hormone.”
The extremely quick rise and fall of blood sugar and serotonin results in depression, increased anxiety, and never-ending “stress munchies”. Adding an LGC to your diet like lentils can help to evenly maintain blood sugar and serotonin levels, counteracting repetitive, stress-induced hunger.
*Overall Source for #2 Content: https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index*
3. Lentils Contain MagnesiumMagnesium is an important micronutrient, a fancy word for vitamins and minerals. According to the National Institutes of Health, “Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure, and making protein, bone and DNA.” Just knowing that you’re helping your body to operate in a more healthy manner by adding lentils to your diet is one less thing to stress about.
4. Lentils Are Easy to CookIf you haven’t checked out our blog on how to easily make Mexican Lentil Soup (Montana style!), that’s one to add to your reading list for a great example of how easy it is to cook lentils. That aside, consider how stressful it’s been to have to cook homemade dinners so much more often than normal. The current pandemic has eliminated or restricted options for eating out which allowed homemakers a break from planning and cooking meals all the time.
Lentils can help save the day when it’s time to cook yet another family meal and you’re just not feeling it. Lentils can be incorporated into any meal of the day. A quick look at our recipe page will allow you to see how versatile lentils are. You name it – breakfast, lunch, dinner – lentils are a viable choice, and can be cooked quickly meaning not having to stress anymore over complicated, lengthy recipes.
Stress is not going to make what was once normal come back to life, or cause current issues to be resolved quicker. It is more productive, instead, to focus on keeping oneself as stress-free as possible – therefore physically and emotionally healthier. Consider adding a little lentil into your diet to aid in your de-stressing endeavor. Keep calm, and lentil on!
FAQs
Beans and lentils contain several nutrients involved in mood regulation and stress response, including amino acids like L-tryptophan and minerals like magnesium. Therefore, eating legumes may help lower stress-induced inflammation and reduce perceived stress.
Do lentils reduce stress? ›
Beans and lentils contain several nutrients involved in mood regulation and stress response, including amino acids like L-tryptophan and minerals like magnesium. Therefore, eating legumes may help lower stress-induced inflammation and reduce perceived stress.
What happens if you eat lentils every day? ›
The polyphenols in lentils may help reduce blood pressure and cholesterol, helping your heart and cardiovascular system. A review of eight trials found that individuals who ate about a cup of legumes every day for ten weeks experienced a decrease in their blood pressure.
Do lentils burn belly fat? ›
Lentils and beans are rich in soluble fiber, which is the single best carbohydrate to help you burn belly fat. "Soluble fiber forms a thick gel when it binds with water in the body," Tracy said. "This gel that forms therefore slows digestion in the body, which keeps you feeling full for longer!
Which color lentil is healthiest? ›
Black Lentils (Beluga lentils)
Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.
Who should not eat lentils? ›
If you eat fiber-rich lentils regularly, they can cause gas and bloating. If you are sensitive to fermentable oligosaccharides, disaccharides, monosaccharides and polyol (FODMAP) foods, lentils can cause discomfort, as well as bloating and gas in the colon.
Do lentils clean your gut? ›
Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.
How many times a week should you eat lentils? ›
(You can even cook lentils in an Instant Pot.) In terms of how often you should be eating lentils, enjoying them a few times per week is ideal to reap all their amazing benefits.
Do lentils cleanse the liver? ›
Detox Value and Health Benefits of Lentils
Lentils are one of the most nutritious foods that cleanse the liver. In fact, their detox properties aren't the best thing about this particular legume.
How many cups of lentils should I eat a day? ›
One 8-week study in 39 people with overweight or obesity and type 2 diabetes found that eating 1/3 cup (60 grams) of lentils each day increased levels of HDL (good) cholesterol and significantly reduced levels of LDL (bad) cholesterol and triglycerides ( 13 ). Lentils may also help lower your blood pressure.
Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.
Are lentils anti-inflammatory? ›
Overall, lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health.
What is the best diet to reduce stress? ›
High fiber intake has been associated with greater alertness and decreased perceived stress. So add fiber-rich foods like oatmeal, nuts, beans, fruits and vegetables to your diet. Trade caffeine for more sleep.
Which food reduce mental stress? ›
turkey and other tryptophan-containing foods, such as eggs, dark chocolate, cheese, pineapple, bananas, oats, and tofu. nuts, especially almonds — an excellent source of vitamin E that may help prevent vitamin E deficiency, which is linked to mood disorders. chia seeds, which are a good source of omega-3s.
Do lentils increase serotonin? ›
Lentils, the nutrition powerhouse with balanced complex carbohydrates and protein, can help boost the production of serotonin. In addition, the high level of folate content in lentils has also been associated with depression management.
What foods calm anxiety? ›
Foods naturally rich in magnesium may, therefore, help a person to feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources include legumes, nuts, seeds, and whole grains. Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
