Lentils have been included in the human diet for several millennia. They are small, lens-shaped beans, available in various colors, nutritionally dense, and provide a myriad of health benefits.
Protein Powerhouses
Lentils are a good source of protein and, therefore, can be recommended to vegetarians, vegans, or anyone with an aim of increasing their protein intake through plant-based foods. A serving of one cup of cooked lentils contains approximately 18g of protein. Lentils are a source of all the nine protein building blocks or essential amino acids, including lysine, which is scarce in other plant protein foods such as grains.
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The protein in lentils assists in the construction and repair work of tissues, enzymes, and muscles. The fiber and complex carbohydrates in lentils take time to digest; therefore, they slowly release energy and act as a better source of energy for several hours than simple carbohydrates.
Heart Health Heroes
Lentils increase the fiber, folate, magnesium, and potassium levels that are good for the heart’s health. Lentils are said to reduce the level of LDL cholesterol, “the bad cholesterol,” and at the same time retain the level of HDL cholesterol, “the good cholesterol.” They also aid in the control of high blood pressure because magnesium has been found to have blood vessel relaxing capabilities.
Recent research has demonstrated that increasing consumption of lentils and pulses is effective in decreasing the incidence of heart attack, stroke, and peripheral vascular disease. Lentils also contain high antioxidants that can prevent oxidative stress, leading to the formation of atherosclerosis.
Diabetes Defenders
In other words, for people with diabetes or the condition in its early stages, lentils can be useful in controlling blood glucose and insulin concentrations in the following ways. Lentils are ranked very low on the glycemic index, which implies that the sugar elements take time to enter the bloodstream and not flood the system.
Foods rich in soluble fibers such as galacto-oligosaccharides (GOS) present in lentils are also effective in maintaining blood sugar because they delay digestion and reduce hunger throughout the day. It also assists in regulating diabetes, as well as maintaining a stable energy level and weight.
Incredible Phytonutrients
Lentils contain not only vitamins and minerals such as iron, zinc, folate, and B vitamins but also phytonutrients such as proanthocyanidins, anthocyanins, phytates, and saponins. These plant compounds are antioxidants and anti-inflammatories that shield cells from oxidative damage due to free radicals.
Current studies confirm that the intake of pulses such as lentils is beneficial in preventing many chronic diseases and conditions such as diabetes, cardiovascular disease, obesity, and certain types of cancer. Even consuming half a cup serving of lentils or beans daily is beneficial to health. Of course, lentils’ nutritional value is not limited to calories and carbs only, as has been depicted above. It is time to appreciate the taste and opportunities lentils give and include them on the list of foods that are useful in all ways possible.
