Spotlight on Lentils

I love lentils, we eat them every week. They are tasty, nutritious, affordable and unbelievably easy to make. In this post I will be sharing some of my favorite lentils recipes, as well as health benefits of lentils.

Introduction to Lentils:

Lentils are believed to have originated from Asia, but due to their popularity have spread to the rest of the world pretty quickly. Today, countries with greatest lentils consumption per capita are Middle Eastern countries, India and Turkey. Lentils belong to a legume family, meaning they can be categorized with rest of the beans. However, unlike beans lentils are much easier on digestive system, and they tend not to cause gassiness and bloating like beans. Lentils are also much easier to prepare, they don’t require soaking overnight and their cooking time is much shorter compared to beans. 

Health Benefits:

Lentils are nutritional power house. They are relatively low in calories and fat, but high in other nutrients. One cup of cooked lentils contains little over 200 calories, whopping 18 grams of protein, and less than 2 grams of fat. They are further loaded with both soluble and insoluble fiber. Soluble fiber helps stabilize blood sugar levels, and can especially be beneficial to people with diabetes and insulin resistance. Soluble fiber is also known for cholesterol reducing properties. Insoluble fiber increases bulk of the stool preventing constipation and other digestive disorders. Studies have shown that people eating diet high in dietary fiber have reduced risk of getting Cardio Vascular Disease (CVD), as well as, Coronary Heart Disease (CHD).

Besides being loaded with protein and fiber, lentils are also rich in folate and magnesium, reducing risk factors of heart disease even further, since folate reduces homocystein levels in the blood. High homocystein levels in the blood lead to injury to the artery walls, increasing risks for developing heart disease.  Magnesium rich diet improves blood flow, and delivery of oxygen and nutrients throughout the body. Since lentils are high in folate and iron, they can especially be beneficial to women of child bearing age. Folate is a crucial vitamin that can prevent spina bifida congenital disorder in utero and iron replenishes iron losses during menstruation. 

Conclusion:

Eat your lentils to be healthy and save money. Lentils are low in calories and fat, but high in protein and other nutrients. They contain substances that reduce risk for developing heart disease. They further regulate blood glucose levels making it ideal food for people with diabetes and insulin resistance. Lentils are excellent source of folate and iron needed for women of child bearing age. If you need more conviction to eat more lentils, just try one my recipes.