Lentils are a type of legume that is available in various colors. They provide many nutritional benefits and can be used to make lentil soup, which is perfect for the winter months. Listed below are some of the benefits why eating lentils are good for you:
What is a lentil?
Lentils are a type of pulse plant grown for their seeds. Its edible seeds and its scientific name is Lens culinaris. It is believed to be native to ancient times, and they were consumed since 6,000 to 13,000 years ago.
The lentil grows in pods containing one to twelve seeds. You can eat the lentil sprouts, leaves, and shoots as well but it is the seed that is usually eaten
Today they are popular all over the world. At present they are majorly grown in Canada, India, Turkey, Australia, and the U.S and export to other countries.
Types of Lentils
Various types of lentils are available such as brown, green, red, and yellow colors. Varieties of lentils include Le Puy Lentil which is dark green in color or Beluga lentil which is black in color with a lentil shaped.
When you buy lentils from the market, they are more often than not brown with a flat shape and small size.
Why Lentils are good for you?
Lentils contain high levels of protein and fiber, which can keep you feeling full for longer periods of time and also helps regulate your blood sugar levels.
They have a low-calorie content when eaten as part of a balanced diet, helping you maintain or lose weight.
It is no wonder that it has been shown to help lower cholesterol levels! If you want to feel great inside and out, start adding more lentils into your food plan today!
Lentils have a high protein content, which is needed by adults and children as they grow older
They help regulate blood sugar levels because it contains soluble fiber which aids with digestion and absorption of nutrients into the bloodstream
Lentils Nutrition Facts
Lentil contains folate, iron, phosphorus, zinc, and copper; all essential vitamins/minerals necessary to maintain healthy bodily functions. They contain high levels of protein, fiber, and Lentil soup also provides vitamin A (good for skin), Vitamin B.
One cup (approximately 198 grams) of cooked lentils can deliver
- 39.9 grams carbohydrates
- 230 calories
- 15.6 grams fiber
- 17.9 grams protein
- 0.8 gram fat
- 356 milligrams phosphorus (36% of DV)
- 6.6 milligrams iron (37% of DV)
- 71.3 milligram magnesium (18 percent DV)
- 358 micrograms folate (90% of DV)
- 1 milligram manganese (49% of DV)
- 731 milligrams potassium (21% of DV)
- 0.4 milligram vitamin B6 (18% of DV)
- 0.5 milligram copper (25% of DV)
- 0.3 milligram thiamine (22% of DV)
With all these nutrients, lentil maintains a healthy body and prevents some of the specific health problems.
This is why eating them regularly is a great way to cover some key minerals provided by lentils and prevent their deficiencies, especially if you’re a vegan or vegetarian.
Let’s see some of the amazing health benefits of eating lentils regularly:
Health benefits of eating lentils
Protect the Heart Health
Daily consumption of lentils benefits your heart health by improving blood circulation. Improved blood flow can reduce the chances of clots in your arteries and increase oxygen levels, thereby reducing your risk for a heart attack or stroke.
A study published in 2017 by the International Journal of Molecular Sciences found lentils to be rich in polyphenols. According to animal studies, lentils help to lowering cholesterol and preventing heart disease.
Magnesium & Iron Benefits
Lentils are loaded with some minerals that are essential for your body to function properly. They offer manganese, copper, and folate which benefits a person’s health through a reduction of inflammation, and boosting production of hormones. It also helps to building strong bones and strengthening the immune system.
Iron benefits offered by lentils include helping prevent anemia while increasing oxygen levels, allowing you to run faster and do more work without tiredness.
Lentils offer to benefit your body by delivering necessary nutrients to cells and muscles, allowing you to feel energized all day.
Control Blood Sugar Levels & Prevent Diabetes
If you are suffering from type 2 diabetes or pre-diabetes, lentils might help you live a healthier life. The high fiber content in lentils regulates the digestion process. This can be reducing the risk of developing diabetes as well as obesity.
Legumes also slow down digestion and prevent sudden spikes in blood sugar levels after eating. Hence, it offers benefits to diabetic patients to manage better their blood glucose levels.
Strengthens the immune system
Lentils are loaded with essential minerals to strengthen immunity. They are rich in zinc, isoflavones, and antioxidant which can prevent colds and the flu.
Good for the bones
Lentils are rich in proteins and phosphorus, both essential for the strengthening and maintenance of bone health. increase calcium retention in bones due to the isoflavones content. Regular consumption of lentils can help to prevent and treat osteoporosis.
This condition makes your bones brittle which is common during this phase.
Eating lentils Improves Digestion
Regularly consuming this legume improves intestinal function, Since Lentils are rich in both soluble and insoluble fiber which aid in fecal matter formation. It binding fats with other toxins in the colon. This will be detoxifying the body and preventing constipation.
Further, Lentils contain resistant starch, which prevents the proliferation of microorganisms that cause disease.
Helps with weight loss
If you want to lose weight, then Lentil can help a lot. Since it is a good source of fiber which increases satiety. This makes you feel fuller for a longer time and avoid extra eating. So regular consumption keeps you satiated and helps in weight loss.
Lower Cholesterol Levels
Lentils are high in fiber that offers benefits to manage cholesterol levels. Fiber helps to remove toxins and other waste products from the body, which benefits your heart by reducing bad cholesterol.
Also, lentil’s protein lowers total blood cholesterol levels as well as “bad” LDL cholesterol while it increases the “good” HDL cholesterol.
Helps fight anemia.
Low levels of iron symptoms may cause anemia. Lentils are rich in iron and folate, which contribute to the prevention and treatment of anemia. Since Iron deficiency causes a reduction of red blood cells and hemoglobin, which comprises the oxygenation of cells.
As include lentils to diet provide iron which prevents anemia while increasing oxygen levels.
Improves the mood
In addition, lentils improve your mood because it’s an excellent source of tryptophan. That is an essential amino acid that is the precursor of serotonin. It improves brain function by reducing anxiety. Increased serotonin levels can offer benefits to nerve cell communication that enhance your mood.
These are some highlighted benefits of eating lentils.
To get all these benefits, you can eat lentils 3 to 4 times a week. Following the proper way to prepare them for eating.
How to Cook Dried Lentil Recipe?
Dried lentils benefits are easy to add to any diet, and preparing them is even easier. Since dried lentils’ benefits need not be soaked before cooking, they can be prepared quickly with different kinds of dishes that you enjoy on daily basis.
However, it is highly recommended to cook lentils benefits in clean water without the use of additives, which might result in contamination of your food. Here are some ways to prepare lentil benefits:
- Place one cup of lentils benefits into a pot with two and a half cups of freshwater.
- Bring them to a boil while stirring occasionally.
- Reduce the heat, and simmer until soft, about 20-25 minutes.
- Further, check whether they’re soft and chewable.
- And lastly especially adding with them something rich in vitamin C, such as lemonade, collard greens, or orange juice. That increases nutrients absorption in your body.
Final Thoughts on Eating Lentils:
It is important to keep in mind that lentils are a good source of protein and fiber. They also have low sodium levels, which makes them the perfect choice for people who want to avoid high blood pressure or heart disease.
In addition, they contain significant amounts of folate and iron which promote healthy brain development in children as well as adults. Lentil soup is an excellent dish because it provides you with all these benefits while being easy on your pocket!
What Happens To Your Health When You Eat Lentils?
Eating lentils can benefits you in many ways as it helps: Control blood sugar levels, prevent heart diseases, Control cholesterol levels, Help build and improve the immune system among other benefits.
What do lentils do for your body?
Lentils are a rich source of plant-based protein and fiber, which is a healthy substitute for meat, especially for vegetarian people. They also contain folate, iron, potassium, magnesium, and zinc.
Can you eat lentils raw?
This is not advisable, because raw lentils or any pulses and legumes are very difficult to digest. So You’ll need to cook lentils first before eating.
What are lentils?
Lentils are members of the legume plant family like beans. It’s flattened and lens-shaped seeds that grow within pods.
Are lentils contain protein?
Lentils are one of the best sources of plant-based protein. It offers about 18 grams of protein in every one-cup serving. Lentils rank on the third-highest position of protein by weight of any legume. Along with also provides some starch and fiber.