Lentils

Lentils

Lentils are grouped with beans and peas as part of the legume family because, like all legumes, they grow in pods. Lentils are high in protein and fiber and low in fat, which makes them a healthy substitute for meat. They're also packed with folate, iron, phosphorus, potassium and fiber. Lentils come in three main varieties: brown, green and red. Most grocery stores carry brown lentils, usually dried. Green and red lentils may be found at specialty food markets. Here are some tips for choosing your color:

• Brown lentils. The least expensive, they soften when cooked and can become mushy. Use for soups.
• Green lentils. Also called French lentils, these have a nuttier flavor and stay firm when cooked. Green lentils are the best choice for salads.
• Red lentils. The fastest cooking, these lose their shape and turn golden when cooked. They taste milder and sweeter than green lentils. Use them for purees and Indian dals.

Unlike other legumes, lentils cook quickly without pre-soaking. Just make sure to rinse away any dirt, dust or debris before adding them to recipes. Lentils work well in soups, stews and salads. They also work well as a main or side dish — boil them for 15 to 30 minutes, add turmeric, ginger or other seasonings, and serve over rice or mix with other vegetables and enjoy.
See also : Resistant Starch

Health Benefits and uses of Lentils

• Heart-health : Numerous studies have found that consuming high fiber foods like lentils lowers your risk of cardiovascular disease. This is one of the most important reasons to include lentils into your diet. Lentils are high in magnesium and folate, which are huge contributors to your heart health. Magnesium betters blood flow, nutrients and oxygen throughout your body while folate reduces your homocysteine levels, a risk factor for cardiovascular disease. Lower magnesium levels have always been directly associated with cardiovascular disease, so consuming lentils will help keep your heart healthy and happy.
• Rich in protein : In fact, of all nuts and legumes, lentils have the third-highest levels of essential protein. Around 26% of lentil’s calories are from protein, and it makes them a great source of protein for vegans and vegetarians. This is one of the best health benefits of lentils that everyone can enjoy.
• Reduce cholesterol : Since lentils are packed with soluble fiber, they help to lower blood cholesterol. Reducing your cholesterol levels lowers your risk of stroke as well as cardiovascular disease by keeping the arteries clean. It a sound reason to make lentils for dinner today, don’t you think?
• Aid weight loss : If you are trying to lose weight, feel free to add lentils to your healthy diet. Even though lentils are high in all the essential nutrients such as protein, fiber, minerals and vitamins, they’re low in calories and they have no fat. A cup of cooked lentils has around 230 calories, however, they will leave you feeling satisfied and full.
• Help stabilize blood sugar levels : Lentils help stabilize your blood sugar levels and it’s another reason to eat them more often. Soluble fiber in lentils traps carbs, slowing down your digestion and absorption process, and stabilizing your blood sugar levels. Eating lentils can be especially good for people with hypoglycemia, diabetes or insulin resistance.
• Improve digestive health : If you want to improve your digestive health, lentils can help. Insoluble dietary fiber in lentils can prevent constipation and some other digestive problems such as diverticulosis and irritable bowel syndrome.
• Energy booster : Due to their fiber and complex carbs, lentils help boost your energy level. Lentils are also rich in iron that carries oxygen to every part of the body and is important for your metabolism and energy production. Instead of reaching for a cup of coffee and those unhealthy snacks, try eating lentils and you will be happy with the results.