McCabe | 11 Interesting Benefits Of Lentils
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11 Interesting Benefits Of Lentils

10 Apr 11 Interesting Benefits Of Lentils

The health benefits of lentils include improved digestion, a healthy heartdiabetes control, cancermanagement, weight loss, prevention of anemia, and better electrolytic activity due to potassium. They are a good source of protein and are great for pregnant women. They aid in the prevention of atherosclerosis and in maintaining a healthy nervous system.

What are Lentils?

Lentils are edible pulses or seeds that belong to the legume family. These mostly consist of two halves covered in a husk. Both the seeds are lens-shaped, which is probably why they are named Lens culinaris in Latin. They are also one of the oldest known sources of food, dating back more than 9,000 years.

Lentils can be consumed with or without the husk. Prior to the invention of milling machines, they were eaten with the husk. The husk contains the highest amount of dietary fiber. After the milling process was invented, the husk or skin was removed and the dietary fiber in lentils disappeared.

The popular kinds of lentils include black lentils, red lentils, brown lentils, mung bean, yellow split peas, yellow lentils, macachiados lentils, French green lentils, black-eyed pea, kidney beans, soya beans, and many more varieties. Each country has its own group, which is more or less similar and provides the same benefits.

Lentils with a high protein content are considered an inexpensive source of protein. They are a rich source of essential amino acids like isoleucine and lysine. They are also a good source of micronutrients such as vitamins and minerals. [1]

Lentils are consumed much more often in Asian countries, particularly India. India has the largest number of vegetarians and lentils can be a substitute for meat in supplying the required protein. One very good way to have lentils is after they have sprouted because they contain methionine and cysteine. These two amino acids are very significant in muscle-building and strengthening of our body. Methionine is an essential amino acid that is supplied through the food, and cysteine is a non-essential amino acid that can then be synthesized.

9 different types of lentils on a white background

Nutritional Value of Lentils

Lentils contain the highest amount of protein originating from any plant. The amount of protein found in them is up to 35%, which is comparable to red meat, poultry, fish, and dairy products. As per the USDA, raw lentils contain carbohydrates (15-25 grams per 100 grams). [2]They are a good source of dietary fiber and also have a low amount of calories. Other nutritious components found are molybdenum, folate, tryptophan, manganeseironphosphoruscoppervitamin B1, and potassium.

Lentils are also another source of phytochemicals and phenols. Both of these organic chemicals are known to provide health benefits, but the mechanism behind their work is yet to be determined. Often, lentils and meat are compared for their effectiveness and many people vote for meat as the best source of protein. It is true that lentils do not contain all the amino acids, but they do have less fat content when compared with meat.

Health Benefits of Lentils

Lentils, cultivated ever since the advent of early agriculture, have been a part of our diet for quite long now. They provide multiple health benefits, including the following:

Muscle Generation

Our organs and muscles need a constant supply of protein for repair and growth of the body. Lentils, especially sprouted lentils, contain all the essential amino acids that are needed by our body for good muscle-building and smooth functioning of the body.

Control Diabetes

A comparative study published in the The American Journal of Clinical Nutrition showed that in the various categories of foods, dietary fiber was found to be high in case of the legume family. [3] Lentils, along with beans and peas, belong to the legume family. Dietary fiber filled food such as lentils help in controlling blood sugar levels. Dietary fiber also slows down the rate at which food is absorbed by the blood and thus maintains the sugar level constantly.

Improve Digestion

As lentils contain high levels of dietary fiber, they improve digestion if consumed regularly. They also help in easy bowel movements, resulting in decreased constipation. Although lentils tend to cause bloating and gas, consuming soaked or sprouted lentils make it easy for you to digest them.