Health Benefits of Lentils

Introduction

Lentils are the world’s oldest cultivated legume and have become a global staple. Lentils are extremely healthy, rich in proteins and fiber, and inexpensive. This is one of the earliest crops cultivated in ancient Rome and Egypt. Canada is the largest producer of lentils, followed by India. Many people include lentils in their daily diet because of their mild, earthy, nutty flavor, which blends well in various recipes. It is also a good choice for individuals looking for plant-based proteins as a healthier alternative.

What Are Lentils?

The word lentils is derived from the Latin Lens culinaris, meaning curved lens-shaped seeds. Lentils are small compared to dried beans; they do not require soaking and can be cooked quickly by boiling or in a pressure cooker. Lentils are excellent sources of proteins and are the best alternative to meat. It is also packed with various essential vitamins and minerals. Every 100 g of cooked or boiled lentils (without salt) contains:

• Energy - 116 kcal.

• Water - 69.6 g.

• Carbohydrate - 20.1 g.

• Protein - 9.02 g.

• Fiber - 7.9 g.

• Sugars - 1.8 g.

• Total lipid fat - 0.38 g.

• Calcium - 19 mg.

• Phosphorus - 180 mg.

• Potassium - 369 mg.

• Sodium - 2 mg.

• Iron - 3.33 mg.

• Magnesium - 36 mg.

• Zinc - 1.27 mg.

• Vitamin C - 1.5 mg.

• Niacin - 1.06 mg.

What Are the Different Types of Lentils?

There are different types of lentils, in varying colors, each with its characteristics; these include:

• Green Lentils: These are known as French lentils and have a distinct peppery flavor, thus ideal for salads or other side dishes.

• Brown Lentils: These are similar to green lentils but are bigger, have a mild earthy flavor, and retain their shape well when cooked.

• Red and Yellow Lentils: They are sweet, small, nutty seeds that can be cooked quickly, but these tend to disintegrate easily, providing a creamy consistency, thus making them suitable for stews, soups, and curries.

• Black Lentils: These are called beluga lentils; they have a glossy appearance and firm texture, possess a rich earthy flavor, and retain their shape when cooked.

What Are the Health Benefits of Lentils?

Lentils play a significant role in overall health as they are abundant in various bioactive and non-bioactive nutrients. Following are some of the health benefits of lentils:

• Energy: Lentils contain complex carbohydrates that help fight fatigue and boost the energy levels in the body. It has a low glycemic index and is thus beneficial for people with diabetes or those prone to developing the condition.

• Low-Fat Content: Lentils are low in saturated fats and can lower blood cholesterol and reduce blood pressure.

• Fiber Content: Lentils are rich in both soluble and insoluble fiber; soluble fiber regulates blood sugar and helps reduce cholesterol, which in turn reduces the risk of diabetes, heart diseases, and other metabolic disorders. Insoluble fiber, on the other hand, prevents constipation and other digestive disorders, regulates bowel movements, and promotes healthy gut bacteria growth.

• Essential Nutrients: Lentils are loaded with nutrients like vitamin B1 and minerals such as iron and magnesium, which help transport oxygen and other nutrients effectively, thus improving blood circulation and decreasing the risk for heart diseases. Calcium and phosphorus content in lentils helps maintain bone health and lowers the risk of osteoporosis. A cup of cooked lentils provides around 90 percent of the daily recommended folate and is helpful for pregnant women.

• Phytochemicals: Lentils contain a wide range of plant compounds called phytochemicals, which aid in protecting against several chronic diseases. They also contain plant chemicals called polyphenols, such as flavonols and procyanidin, which have anti-inflammatory, antioxidant, and neuroprotective properties. Studies have shown that these phytonutrients are associated with lowering the risk of malignancies of the breast, liver, colorectal cancer, and prostate cancers.

• Culinary Benefits: Lentils are versatile and can be used in various dishes such as soups, salads, burgers, and main courses, along with vegetables such as onions, tomatoes, carrots, and greens, along with herbs and spices. They get cooked easily without requiring any prior preparation. Although cooking time can vary among different types of lentils, it helps make a nutritious and completely balanced meal.

• Gluten-Free: Dry lentils can be ground into flour and used in different dishes as a thickening agent or for gluten-free baking or flatbreads, especially for individuals with gluten allergies.

• Weight Management: The combination of complex carbohydrates and fiber provides a feeling of satiety (satisfaction) and reduces excess calorie consumption, thus helping in weight management.

• Skin Health: Lentils are rich in vitamin E, antioxidants, and minerals such as copper and zinc, thus contributing to healthy, glowing skin. It also promotes collagen production and protects from skin damage caused by free radicals.

• Muscle Growth: Lentils are abundant in plant-based proteins and beneficial for sportspersons and individuals who engage in regular physical activities or exercises.

• Immune System: Studies have demonstrated that lentils have antimicrobial properties as they contain amino acid chains called defensin peptides, thus preventing bacterial and fungal infections.

What Are the Side Effects of Lentils?

Although well tolerated, lentils can cause side effects in some people. Some of the side effects of lentils include:

• Allergies: Legumes can cause allergic reactions such as itching, swelling, and hives in some individuals; therefore, a healthcare professional or a certified dietician can be consulted before including them in the diet.

• Specific Compounds: Lentils contain compounds such as oxalates and purines that may cause the formation of uric acid crystals or kidney stones in people prone to such conditions. So, a healthcare professional can be consulted before lentil consumption.

• Digestive Problems: Lentils can cause gastric issues, discomfort, bloating, or flatulence in people not accustomed to consuming complex carbohydrates or high-fiber foods. Therefore, such people can soak lentils in water for some time before cooking or take lentils in small quantities to overcome these problems.

Conclusion

Lentils are considered superfoods as they are nutritious and provide a wide range of health benefits. They are excellent sources of plant-based proteins and are thus preferred by most vegetarians and vegans. For specific concerns or dietary goals, a certified nutritionist or a healthcare professional can be consulted before including lentils in a regular diet plan. However, it is important to consume a balanced diet, including whole grains, healthy fats, fruits, and vegetables, for overall health and well-being.