Live Longer Habits

Lentils are part of the legume family and are packed with nutrients. They provide B vitamins, folate, iron, and potassium, and are also high in protein and fibre. Lentils are quick and easy to cook, plus they are affordable, making them a great source of quality protein for many people globally. 

In this article, we will explore how lentils can improve health, what they contain nutritionally, and how to include them in a healthy diet. 

Benefits of Lentils 

Lentils are full of beneficial minerals, protein, and fibre. Eating more plant-based foods is linked to a lower risk of various health issues. Such foods often have plenty of fibre, vitamins, and minerals, and many include antioxidants that may help fight inflammation and even cancer. 

Heart Health 

Lentils are rich in fibre, folic acid, and potassium, all of which support heart health. Eating more fibre can lower bad cholesterol (LDL), reducing the risk of heart disease. Lentils not only add important nutrients to your meals but also replace meat effectively. This switch can lower the likelihood of heart problems. 

Research shows that the potassium, calcium, and magnesium in lentils can help lower blood pressure, which is especially beneficial for those on the DASH diet for heart health. Lentils are known to be a top food source for potassium. 

Pregnancy 

Lentils are an excellent source of folate, which is vital for preventing birth defects in babies. Folate can also help lower the risk of gestational diabetes. A 2019 study revealed that pregnant women who consumed more folate were less likely to face this condition. 

Women of childbearing age should aim for at least 400 micrograms (mcg) of folate each day, with an increased intake recommended during pregnancy and breastfeeding. 

Cancer 

Lentils also provide selenium, which might slow tumour growth and boost the immune system by helping the body produce T cells that fight disease. Some studies suggest selenium may lower the risk of certain cancers, including colorectal and prostate cancer. However, more research is needed to fully understand its role in cancer prevention. 

Fighting Fatigue 

Iron deficiency is a common cause of tiredness, and lentils are a great source of nonheme iron, which is essential for energy. While our bodies absorb heme iron from meat better than nonheme iron from plants, you can improve nonheme iron absorption by eating foods rich in vitamin C, like citrus fruits, berries, and peppers. 

Digestion and Fullness 

Getting enough fibre is important for digestion and can help with weight loss by making you feel full and reducing hunger. Lentils are rich in fibre, which keeps the digestive system healthy and helps prevent constipation. 

Nutritional Information 

Lentils are very nutritious. 

For every 100 grams of cooked lentils, you get: 

- 116 calories 

- 9.02 grams of protein 

- 0.38 grams of fat 

- 20.13 grams of carbohydrates (including 7.9 grams of fibre and 1.8 grams of sugar) 

They also contain essential nutrients like folate, iron, manganese, phosphorus, thiamine, potassium, and vitamin B6, along with riboflavin, niacin, magnesium, zinc, copper, and selenium. 

Types of Lentils In the UK

The three main types of lentils are: 

- Brown lentils: Mild flavour, hold their shape well but can become mushy if overcooked. Great for soups and as side dishes. 

- French green lentils (Puy lentils): Peppery flavour and firm texture, ideal for salads. 

- Red lentils: Common in Middle Eastern and Indian dishes; they soften quickly when cooked. 

Other types include black Beluga lentils, which look like caviar, white lentils, and Macachiados lentils, known for their nutty flavour and often used in Mexican recipes. 

Adding Lentils to Your Diet 

There are many ways to enjoy lentils: 

- Stir them into soups and stews for added nutrients and fibre. 

- Pre-cook lentils to have on hand for a quick protein boost. 

- Substitute lentils for beans in your favourite recipes.

- Mix red lentils into Bolognese sauce or lasagne for a nutritious twist. 

- Make a lentil dip by smashing cooked lentils and mixing in garlic, onion, and spices. 

- Try new lentil snacks like crackers or pasta. 

Risks 

Though fibre is healthy, suddenly eating too much can cause wind and bloating. If you add more fibre to your diet, drink lots of water, eat small amounts at each meal, and increase your intake slowly over a few weeks to help your body adjust. Lentils also contain fermentable carbs (FODMAPs) that may upset some people’s stomachs, especially those with irritable bowel syndrome (IBS). Canned lentils are usually lower in FODMAPs and often easier for people with IBS to digest.

Source: medicalnewstoday