Nutritional Value per 100g:
105 kcal/446KJ
8.8g protein
0.7g fat
16.9g carbohydrate
5.1g fibre
3.5mg iron
40mcg selenium
30mcg folate
What are lentils?
Lentils are edible seeds of the legume family and come in a variety of colours including green, brown, yellow and black. Like other members of the legume family, they grow in pods. Quick to prepare and typically good value for money, lentils are a rich source of nutrition providing protein, fibre and numerous minerals.
The benefits of lentils may include:
- They are high in phenols, which can help to reduce the risk of certain chronic diseases.
- They can support the digestive system.
- Heart-healthy, helping with the management of blood pressure and cholesterol.
- A low-GI food so will help to manage blood sugar levels.
- A good source of plant protein for vegans.
What are the top 5 health benefits of lentils?
1. Reduces risk of certain chronic diseases
Studies demonstrate that regularly eating lentils reduces your risk of chronic diseases such as diabetes, obesity, cancer and heart disease. This is thanks to their rich content of protective plant compounds called phenols lentils being amongst the top-ranked legumes for phenolic content. It comes as no surprise then that lentils boast an antioxidant, antibacterial, anti-viral and anti-inflammatory effect and are cardio-protective.
2. Support the digestive system
Lentils are especially rich in prebiotic fibre which promotes digestive function and 'fuels' the beneficial gut bacteria which are so important for our health. A diet rich in fibre is associated with several health benefits including a reduced risk of colorectal cancer.
3. Heart-healthy
Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.
4. Helps to manage blood sugar levels
Legumes, including lentils, have a low glycaemic index (GI) which slows the rate at which the energy they supply is released into the bloodstream. This helps improve blood sugar management. The high fibre content also makes them very filling which helps appetite control.
5. A source of plant protein
Lentils are a rich source of protein making them a great alternative to meat or fish. As much as a third of the calories from lentils comes from protein, which makes lentils the third highest in protein, by weight, of any legume or nut. Like other legumes, lentils are low in a couple of the essential amino acids, namely methionine and cysteine. This is easily addressed by combining lentils with cereal grains such as rice or wheat.
Red lentils are best reserved for soups, dals and curries as they'll easily become mushy. Here's how to cook lentils in 4 steps. Rinse the lentils in a fine mesh sieve under the faucet. While rinsing, make sure to pick out any bad lentils, debris or small stones which can sometimes sneak in. Add four cups of water and one cup of lentils to a pot. I also recommend adding a bay leaf and a piece of kombu, though this isn't required. Bring the pot to a boil. Then reduce to a very low simmer, cover, and set your timer for 20 to 30 minutes. The cooking time will vary slightly based on the variety. Drain the water from the lentils and discard the bay leaf and kombu, before using the cooked lentils in your favourite recipe.
Benefits :
Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat. They are high in phenols, which can help to reduce the risk of certain chronic diseases. They can support the digestive system. Heart-healthy, helping with the management of blood pressure and cholesterol. A low-GI food so will help to manage blood sugar levels. A good source of plant protein for vegans.
