Lentils are one of mankind’s oldest foods. This simple plant based food dates back to Neolithic times and has been found in the tombs of the ancient Egyptians, where they may have been used for medicinal purposes. Originally cultivated in the near East, they’re a food staple that’s appreciated worldwide.
Lentils assume special importance in vegetarian Indian cuisine where they serve as an inexpensive source of protein. Most people who have visited an Indian restaurant have enjoyed lentils as a side dish. What are some of the health benefits of lentils?
The Health Benefits of Lentils
Lentils are an excellent of source of protein – a fact that isn’t lost on the vegetarians and vegans of the world. One cup of boiled lentils has 18 grams of muscle building protein that also helps to keep cells functioning normally and the immune system primed to fight off infection. Although lentils are high in protein, they’re not a complete protein source since they lack two essential amino acids – lysine and isoleucine. For this reason, it’s important to eat lentils with another complimentary plant protein such as brown rice or a protein-rich whole grain to supply the missing amino acids needed to make a complete protein source.
Nutrition of Lentils: Vitamins and Minerals
Lentils are a good source of the B vitamins and folate – vitamins important for a healthy nervous system and for converting carbohydrates into energy. Deficiencies in these vitamins can lead to serious neurological problems – not to mention a loss of energy. Lentils are deficient in one important B vitamin – vitamin B12, which is only found in meat and dairy products making it essential that vegans get B12 from supplemental sources. Another health benefit of lentils? Lentils are an excellent source of iron to maintain healthy red blood cells.
Other Health Benefits of Lentils: They’re High in Fiber
Most people fail to get the recommended 30 grams of fiber each day, but a hot bowl of lentil soup makes it a little easier. Lentils are a good source of soluble fiber to lower cholesterol levels and reduce the risk of heart disease. Soluble fiber is particularly important for diabetics since it helps to maintain healthy blood sugars by moderating rapid fluctuations in glucose and insulin levels.
Another Benefit of Eating Lentils: Weight Control
A full cup of cooked lentils has only 230 calories and is quite filling and satisfying due to its high fiber and protein content. Studies have shown that people who eat a diet rich in lentils and beans are less likely to gain weight – one more reason to add a bowl of hot lentils to the dinner table.
The Health Benefits of Lentils: The Bottom Line?
Lentils are a good replacement for starchy foods such as potatoes and white rice, which have less nutritional value. Plus, they’re an inexpensive source of protein if you buy them in dry form and prepare them in a slow cooker. They’re a great addition to soups and stews as well as a mouthwatering side dish. You can find a variety of recipes using lentils on the internet. Why not discover the many health benefits of lentils and start reaping the rewards?
Reference:
Nutritiondata.com website
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