Lentils

Health benefits

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of seven important minerals, our B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition….? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out.

A Fiber

Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Love Your Heart—Eat Lentils

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream—a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.


Lentils'  puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.

Lentils Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains with 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol)levels by 12.5%.

Iron for Energy

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea—especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

 

Heart health

Lentils can be highly beneficial for heart health. The fiber, folic acid, and potassium in lentils all support heart health.

According to the American Heart Association (AHA), increased fiber intake can reduce low-density lipoprotein (LDL) cholesterol,  or "bad" cholesterol levels, beyond what can be achieved by a diet low in saturated and trans fats alone.

Not only is fiber associated with a lower incidence of cardiovascular disease, but also with a slower progression of the disease in high-risk individuals. Lentils add essential vitamins, minerals, and fiber to the diet, and they provide protein and sustenance that can replace meat in meals. When meat, a major source of saturated and trans fats in the diet, is replaced with a high-fiber food like lentils, the risk for heart disease is further decreased.

The United States (U.S.) Surgeon General recommends lowering meat consumption by 15%.The potassium, calcium, and magnesium in lentils have been found to decrease blood pressure naturally. Fewer than 2% of US adults currently meet the daily 4,700 mg recommendation for potassium.

Pregnancy

Folate is critical for preventing congenital disabilities. It has been shown to cut the chances of early delivery by 50 percent or more if consumed for at least a year before pregnancy.

The Centers for Disease Control and Prevention (CDC) recommend that women consume 400 micrograms (mcg) of folic acid every day during their childbearing years. One cup of lentils provides almost 90% of the required folate needs for a day.

Cancer

Selenium is a mineral found in lentils. It is not present in most other foods. Selenium prevents inflammation, decreases tumor growth rates, and improves immune response to infection by stimulating the production of disease-killing T-cells.

It also plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. The fiber in lentils is also associated with a lowered risk of colorectal cancer.

Fighting fatigue

Lentils are a great way to keep energy up and combat fatigue. Iron deficiency is a common cause of fatigue. Women aged 18 to 50 years are particularly susceptible to iron deficiency. Not getting enough iron in the diet can affect how efficiently the body uses energy.

Lentils are a good non-heme source of iron. One cup of cooked lentils contains over one-third of daily iron needs. Non-heme means that the source of iron is not the hemoglobin in the blood. Meat and fish contain heme iron, while plant sources are non-heme. Non-heme iron is less easy for the body to absorb, but it is valuable for people who do not consume meat for health or other reasons.

Digestion, regularity, and satiety

Adequate fiber intake is commonly recognized as an important factor in weight loss by functioning as a "bulking agent" in the digestive system.

Fiber in the diet helps to increase satiety and reduce appetite, giving a "full" feeling for longer. This can lower the overall calorie intake. The high fiber in lentils also helps prevent constipation and promote regularity for a healthy digestive tract.

Adding lentils into the diet

There are four main types of lentils:

§  Brown lentils are the cheapest and soften the most upon cooking. They are best used in soups and stews.

§  Green lentils have a nuttier flavor. They stay firm when cooked and make good salad or taco toppers.

§  Red lentils have a milder taste. They are used in Indian dals and purees.

§  Black lentils are also known as beluga lentils, as they look like caviar when cooked.

Unlike dried beans, lentils do not require soaking. Rinse away any dirt from the lentils and discard any damaged lentils or foreign material.

Quick tips:

Here are some easy and tasty ways to used lentils in cooking:

§  Add lentils to any soup or stew recipe for extra nutrients and fiber

§  Precook lentils and keep them in the refrigerator for a quick protein source

§  Use lentils in place of beans in any recipe

§  Replace half the meat in Bolognese sauce or lasagna with red lentils

§  Make a lentil dip by smashing cooked lentils with a fork and adding garlic, onion, chili powder, and chopped tomatoes

§  Look out for new snacks like lentil-based crackers, chips, or crisps.

Consuming large amounts of fiber may cause flatulence and constipation.

Anyone who is increasing their fiber intake should:

§  drink plenty of liquids to prevent constipation

§  take in small amounts of fiber at each meal

§  gradually increase intake for 1 or 2 months

These tips can help prevent digestive discomfort as the body adjusts to the change.

 

Description

Lentils are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds.
Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated. While the most common types in the United States are either green or brown, lentils are also available in black, yellow, red and orange colors. These round, oval or heart-shaped disks are small in size, oftentimes smaller than the tip of a pencil eraser. They are sold whole or split into halves.


The different types offer varying consistencies with the brown and green ones better retaining their shape after cooking, while the others generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a hearty dense somewhat nutty flavor.

Fast facts on lentils

Here are some key points about lentils. More detail is in the main article.

§ Lentils are an excellent natural source of folate and manganese.

§ They are an economical source of protein.

§ Evidence suggests they protect heart health.

§ Lentils are an easy-to-prepare, versatile, and nutritious ingredient.

Nutritional content

Lentils are a highly nutritious food, rich in minerals, protein, and fiber.

100 grams (g) of cooked lentils contains:

§  352 calories

§  25 grams of protein

§  1.1 g of fat, including 0.2 g of saturated fat

§  63 grams of carbohydrates, including 11 grams of fiber and 2 grams of sugar

That same 100 g serving provides the following  proportion of your daily intake:

§  45 percent of folate

§  36 percent of iron

§  70 percent of manganese

§  28 percent of phosphorus

§  58 percent of thiamin

§  14 percent of potassium

§  127 percent of vitamin B6

Lentils are also a source of riboflavin, niacin, pantothenic acid, magnesium, zinc, copper, manganese, and selenium.

Possible health benefits

Consuming plant-based foods of all kinds is associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like lentils decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

History

Lentils are believed to have originated in central Asia, having been consumed since prehistoric times. They are one of the first foods to have ever been cultivated. Lentil seeds dating back 8000 years have been found at archeological sites in the Middle East. Lentils were mentioned in the Bible both as the item that Jacob traded to Esau for his birthright and as a part of a bread that was made during the Babylonian captivity of the Jewish people.
For millennia, lentils have been traditionally been eaten with barley and wheat, three foodstuffs that originated in the same regions and spread throughout Africa and Europe during similar migrations and explorations of cultural tribes. Before the 1st century AD, they were introduced into India, a country whose traditional cuisine still bestows high regard for the spiced lentil dish known as dal. In many Catholic countries, lentils have long been used as a staple food during Lent. Currently, the leading commercial producers of lentils include India, Turkey, Canada, China and Syria.

How to Select and Store

Lentils are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the lentils are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing lentils in bulk or in a packaged container, make sure there is no evidence of moisture or insect damage and that the lentils are whole and not cracked.


Canned lentils can be found in some grocery stores and most natural foods markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned lentils and those you cook yourself. Canning lowers vegetables' nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying lentils is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for the can to include a liner made from bisphenol A/BPA.
Store lentils in an airtight container in a cool, dry and dark place. Stored this way, they will keep for up to 12 months. If you purchase lentils at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.

Lentils are a high-protein, high-fiber member of the legume family. Like a mini version of a bean, lentils grow in pods and come in red, brown, black, and green varieties. They are relatively quick and easy to prepare compared with dried beans, and their low cost makes them an accessible form of high-quality protein for many people around the world.