Lentils Halt Breast Cancer and Make Nutritious Meals for Pennies

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(NaturalNews) Lentils are delicious, versatile, and easy to prepare. They are

one of civilization's oldest foods. First cultivated in the Near East over ten

thousand years ago, lentils have been a traditional food staple that provides a

wealth of nutritional benefits for pennies a serving. Lentils belong to the

legume family. This is a group of vegetables that are at the base of the

Mediterranean diet pyramid, a diet that reduces mortality from all causes. New

research is showing that a diet rich in lentils and other legumes is associated

with a reduced risk of breast cancer.

Dietary patterns and breast cancer are associated

Scientists at the University of Southern California in conjunction with those at

the University of Minnesota investigated the association between dietary

patterns and breast cancer risk in Asian Americans. Their population-based,

case-controlled study in Los Angeles Country compared dietary patterns of 1248

Asian American women with diagnosed breast cancer, and 1148 matched controls.

A scoring method was used that found adherence to a Mediterranean diet was

inversely associated with breast cancer risk. This means that the more people

tended to eat the Mediterranean diet, the lower was their risk of breast cancer.

Three dietary patterns were identified, and labeled Western (meat/starch based),

ethnic (meat/starch based), and vegetable based. Women who were high consumers

of the Western and ethnic meat/starch diets and low consumers of the vegetable

based diet showed the highest risk of developing breast cancer with an odds

ratio that was more than doubled. In their conclusions, the scientists placed

credit for these benefits primarily on higher consumption of legumes. The study

was reported in the February 11 American Journal of Clinical Nutrition.

Tiny but mighty lentils provide plenty of other health benefits

Lentils are popular in the vegetarian community because of their high levels of

protein. A one hundred gram serving of lentils has around twenty-six grams of

protein. However, like all vegetable protein, lentil protein is not complete. It

is lacking two essential amino acids, isoleucine and lysine. The means that

another food containing these missing amino acids must also be added to a meal

made up primarily of lentils. This is easily accomplished by adding brown rice

or another high protein grain. And for non-vegetarians it is accomplished with

the addition of small amounts of cheese or meat.

Lentils are an excellent source of many B vitamins including B6 and folate, the

nutrients that help lower levels of homocysteine. Homocysteine damages artery

walls and is considered a serious risk factor for heart disease. When folate and

B6 are present, homocysteine is converted to health promoting cysteine and

methionine.

The high level of magnesium found in lentils is another cardiovascular health

booster. Magnesium is a natural calcium channel blocker. It makes veins and

arteries relax, and it improves blood flow that carries oxygen to the cells.

Cells that are well oxygenated cannot produce cancer.

An older study, reported in the July 1999 European Journal of Epidemiology,

examined food intake patterns and 25 year risk of death from coronary heart

disease in 12,763 middle-aged men from seven countries. Different food-groups

and combinations were considered for comparison among cohorts. Typical patterns

were higher consumption of dairy products in Northern Europe; higher consumption

of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine

in Southern Europe; and higher consumption of cereals, soy products, and fish in

Japan. When the data was analyzed it revealed that that those who ate

vegetables, legumes, fish, and wine had the greatest reduction in risk of death

from coronary heart disease. Legumes were associated with an amazing 82%

reduction in risk.

Eating lentils keeps energy levels high

Lentils are fiber superstars, and as such are able to help lower LDL cholesterol

levels. Soluble fiber grabs hold of cholesterol containing bile and escorts it

out of the body. Fiber also helps prevent constipation and digestive disorders.

Lentils are also powerful blood sugar stabilizers. Anyone prone to insulin

resistance, hypoglycemia or diabetes can be helped by eating lentils, since they

normalize blood sugar levels while providing the body with a steady stream of

energy.

In a study reported by The World's Healthiest Foods, researchers compared two

groups of people with type 2 diabetes who were fed different amounts of high

fiber foods. One group ate the standard diet used by diabetics in America,

containing 24 grams of fiber per day. The other group ate a diet containing 50

grams of fiber per day. Their results showed the group eating the high fiber

diet had lower levels of both plasma glucose and insulin. The high fiber group

also reduced their total cholesterol by nearly 7%, their triglyceride levels by

10.2 percent, and their VLDL (very low density lipoprotein) cholesterol levels

by 12.5%.

Lentils are a cooks dream

Dried lentils can be bought already bagged or from bulk bins. Organic dried

lentils sell for about one dollar a pound. Store lentils in an airtight jar in a

cool, dark place.

There are several varieties of lentils. The most common are red, green and

brown. The red variety is the most delicately flavored and cooks the quickest.

Lentils are a versatile food. They have the texture of beans and a milder

flavor. Unlike beans, they do not need to be soaked before they are prepared,

and can be ready to eat in under 45 minutes. Lentils have a delightful flavor of

their own, and easily pick up the flavor of other ingredients. Here are recipes

for quick, high flavor lentil dishes

Red Lentil Dah

Ingredients:

Two cups chopped onion

Three cloves of minced garlic

Three cups water

One and one quarter cup dried red lentils

Three quarters teaspoon turmeric

Three quarters teaspoon ground cumin

One half teaspoon chopped fresh ginger or ground

One cup basmati brown rice

Two plum tomatoes, seeded, chopped

One quarter cup chopped fresh cilantro

One jalapeno chili, seeded and chopped (if desired)

Preparation:

Rinse lentils. Combine 3 cups water, lentils, onion, garlic, and spices in heavy

saucepan. Bring to a boil. Reduce heat, cover and simmer until lentils are

tender, about 15 minutes. For a thicker mixture, puree 1/3 of the mixture and

return to the saucepan. Season with sea salt and black pepper. Serve over rice

and garnish with the chopped jalapeno.

Brown Lentils and Spinach

Ingredients:

One cup brown lentils

One bunch fresh spinach cleaned and finely chopped

One medium onion chopped

Two cloves garlic chopped

One teaspoon coriander

One tablespoon extra virgin olive oil

Juice from one half lemon or lime

Preparation:

Rinse lentils. Place in large saucepan and cover with 2 inches of water. Boil

for 8 minutes. Rinse and return to saucepan. Add onion, garlic, and coriander.

Fill with just enough water to cover. Bring to boil. Reduce heat and simmer for

25 to 30 minutes. Add spinach, olive oil, lemon juice, and sea salt to taste.

Serve warm.

Lentils make a great cold main dish or salad

Lentils are tiny, so they can be blended with finely chopped fresh vegetables

right out of the garden to make a highly digestible and delicious spring or

summer main dish or salad. Finely chop red onion, green onion, red bell pepper,

yellow bell pepper, green bell pepper, tomato, any kind of parsley, and basil.

Add to precooked green or brown lentils. Dress with red wine vinegar, olive oil,

pepper, and sea salt. The salt is needed to coax the juices from the vegetables

adding extra flavor to the dressing and making the dish more digestible. Toss

and let marinate in the refrigerator for a few hours before serving.

For more information:

http://www.healthmad.com/Nutrition/...

http://www.whfoods.com/genpage.php?...

http://www.all-creatures.org/recipe...

Muhammad Ahmad Al-Masry

64, Muhammad Korayem Street,

Gomrok, andria, Egypt

Tel: 0020-03-4800555

Fax: 0020-03-3082667

Web: massrii@...

massrii@...