Many of the everyday staples that sit quietly in Indian kitchens are more powerful than we give them credit for. These common, inexpensive foods are packed with nutrients that can provide support It improves heart health, bowel function, regulates blood sugar, and even helps reduce inflammation over time. Some may even have protective, anti-cancer properties – all without the need for expensive superfoods or additives. When consumed regularly, this humble ingredient can play a significant role in improving overall well-being, often in ways that go unnoticed.
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Dr. Kiran Rajan, a UK-based physician and popular health content creator, draws attention to a daily food that is extremely nutrient-dense – dal dal. Rich in both Protein and fiber, he explains how making them a daily nutrient benefits overall health. In an Instagram video shared on March 28, the surgeon breaks down the science-backed benefits of lentils, highlighting their role in supporting heart health, improving bowel function, and even suggesting potential anti-cancer benefits.
What happens when you eat too many lentils?
According to Dr. Rajan, increase your intake Lentils can produce three powerful benefits in the body. It can reduce the risk of heart attack by about 11 percent, lower cholesterol levels by nearly eight percent, and improve blood sugar control—not just for the current diet, but even for those that follow. This last benefit is particularly interesting, he adds, because it occurs in a part of the gut where most fibers don’t normally reach.
He explains, “When you eat lentils for breakfast or lunch, your blood sugar is controlled throughout the day. That’s because the resistant starch and soluble fiber improve your insulin sensitivity for hours. This is known as the second meal effect.”
Benefits of Slow Fermenting Fibers
Dr. Rajan points out that lentils are rich in slow fermentation Fibers – the kind that travel through the entire length of the intestine before being fermented at the distal end. He explains that many sources of fiber, including many supplements, contain insulin-like compounds, which ferment rapidly in the first part of the intestine. In contrast, lentils contain galactooligosaccharides, a type of fiber that ends up in the gut, where it continues to feed gut bacteria. This intensive fermentation process not only supports overall gut health but may also promote protective, anti-cancer effects.
The surgeon explained: “Lentil seeds contain galactooligosaccharides. It slowly travels the entire length of the colon to the distal end and is actually where most colon cancers begin. When bacteria digest the fibers here, they make butyrate. Butyrate fuels your colon cells, has anti-cancer properties, and actually reduces anti-cancer properties. The galactooligosaccharide prebiotics in lentils actually feed bacteria like Bifidobacterium.
Heart health benefits
Dr. Rajan cites compelling statistics that point to the wide-ranging health benefits of lentils—from slimming down Lowering the risk of heart disease and cholesterol levels even reduces all-cause mortality.
He warned: “Eating grapes four times a week reduces your risk of heart disease by about 11 percent. Just half a cup of beans a day reduces your risk of heart attack by about 38 percent. Just three servings of beans a day lowers LDL cholesterol by about 8 percent. Eating 20 grams of beans a day reduces your risk of heart disease by about seven percent.”
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user generated content from social media. HT.com has not independently verified and does not endorse these claims.
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