Health Benefits of Eating Lentils
Lentils are high in nutrition and low in calories. It is a legume
that you should include in your diet as its health properties can
help boost your overall wellness.
- Lentil and weight loss have been closely related as the food
contains very low calories, cholesterol and fats. It is good for slimmers with calorie concern in their weight loss efforts.
- Scientific reports show that lentils are good for the heart as they
are rich in dietary fiber. With some assistance from folate and magnesium in
the legume, your heart is even further protected.
- Raw lentils contain a good amount of antioxidants, with ORAC value
of 7,282 µ mol TE/100g. Antioxidants in lentils function as free
radical scavengers, which help protect your body against cancer.
- Besides, high fiber found in legumes like lentils is also an
advantage for diabetes patients as it helps regulate blood sugar by
controlling energy release from carbohydrates.
- Not only they are low in cholesterol, fiber in lentils also helps
lower the cholesterol in our body to prevent stroke and
- The vegetable is a great source of protein. Protein is a key
component of all organs, tissues and muscles. It is essential to the
process of our body, like for example, digestion, metabolism and
transportation of oxygen and nutrients.
- Lentils are loaded with B vitamins, especially vitamin B1, B3 and folate. These vitamins are very important to proper function of
digestive, nervous and immune systems.
- For vegetarians, lentils are an important source of iron as they are
unable to obtain the nutrient from meat source.
- Other notable minerals found in lentils include magnesium, potassium
Facts about Lentils
Lentils (scientific name
Lens culinaris) are one of the varieties of
legumes, related to peanuts and beans, and look similar to dried
split peas. Botanists think they are native to the Near East. Like
beans, lentils are rich in protein, containing around 26%. As a
matter of fact, they are the most protein-rich legumes after
There are quite a number of varieties of lentils in an array
of colors. Most people could be familiar with the green and tan
colored versions, but they are also found in colors like orange,
red, black or golden. There is not much difference among them when
it comes to flavor, although green lentils are relatively more
nutritious compared to other types as they generally contain higher
Lentils are used in many recipes worldwide. They are a delicious
add-on to stew or soup, and they are one of the key ingredients in
Indian cooking such as dal. Middle Easterners add them into a large
number of different dishes, such as Mejadra, which is lentils and
rice. Both these ingredients are usually put together in dishes as
they have almost the same length of cooking.
Lentil Nutrition Facts and Calories
Nutrition Value of
1 cup (77 g) Raw Lentils (Sprouted)
Healthy Lentil Soup Recipe
- 2 1/2 tablespoons olive oil
- 600 g lentils
- 2 cloves garlic, peeled and chopped
- 2 large onions, peeled and chopped
- 3 potatoes, peeled and chopped
- 2 teaspoons ground cumin
- 2 liters chicken stock
- 2 1/2 tablespoons flour
- Salt and pepper
In a pot, heat the olive oil. Fry the
lentils, garlic, onions and potatoes until the onions are cooked but
not browned. Add the cumin and stock, allow to simmer for 35-40
As the mixture is cooked, use a hand blender to blend. Season with
salt and pepper and serve.
Lentil Side Effects
Like other legumes, lentils may also have side effects when taken.
The most common is flatulence, which can be uncomfortable for
certain people. To solve this problem, some people say by boiling
lentils for about 3 minutes after adding water or stock helps.
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