Lentils are those tiny round legumes, also known as seeds, that grow in a pod, and come in a variety of sizes and colors, including black, yellow, red, or green.
They have long been a staple in Indian cuisine, just as they are central to vegan cooking as a source of plant-based protein.
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That is why it is necessary to take the time and review these little ones in detail.
Health benefits of lentils
Lentils have a lot to offer, so yes, they are pretty good for you.
They are low in fat, extremely nutrient-dense, and generally quite affordable to purchase.
They also contain many health benefits, including:
polyphenols
Polyphenols are active compounds that fight harmful agents in the body, from ultraviolet radiation to heart disease and cancer.
Lentils are a great way to get your dose of polyphenols (they have more than other legumes, peas, and chickpeas) and have been linked to long-lasting health benefits, including cardiovascular health and diabetes prevention.
protein
Good news for vegans: One cup of cooked lentils contains 18 grams of protein.
You would have to eat an entire can of chickpeas to get that amount of nutrients.
Iron
A cup of lentils also has 6.6 milligrams of iron, which is about a third of what you need throughout the day.
Iron is very important in keeping oxygen pumping throughout the body. If you don’t get enough, blood flow slows.
Fiber
A cup of lentils has 15.6 grams, which is actually almost four times as much as, say, a cup of raw kale.
They help your bones
When it comes to bone health, dairy-laden products tend to steal the show, but lentils are also a great option with 38 grams of calcium per cup.
Folic acid
Folic acid is an important nutrient that you should get all the time, but it’s especially important for pregnant women.
Not getting enough can lead to serious birth defects. Even if pregnancy isn’t on your mind, folic acid supports healthy hair growth and may lower your risk of heart disease and stroke.
Scientists have found that lentils are an excellent dietary source of well-absorbed folic acid, especially for women who are pregnant or expect to become pregnant soon.
Magnesium
If you have trouble sleeping, are stressed, or overworked, your body could benefit from regular magnesium intake, and lentils can be a great source at 71 mg per cup of cooked lentils.
Possible side effects of eating lentils
Even lentils come with caution, as all that beneficial fiber can have the nasty side effect of, well, bloating.
The key to avoiding this is to ramp up your lentil intake slowly, especially if you’re not used to eating a lot of fiber on a regular basis.
Lentils also contain lectin, which is a protein in certain plants such as nightshades and legumes that has been linked to inflammation and upset stomach.
If you constantly feel sick after eating lentils and other lectin-packed foods, it’s probably best to avoid them or limit the amount you eat.
Now the practical question: How can you stuff yourself with lentils without them tasting like the porridge your grandmother made? Let me count the ways:
Add lentils to your salad.
Lentils are a great way to bump up the protein in your bowl of greens without grilled chicken.
To do this, add the lentils to the boiling water and simmer for about 20 to 25 minutes, or until tender. Then, once they cool down a bit, add them to your salad
Make a lentil soup or stew.
Do you like soup but wish it would fill you up? Choose a classic lentil soup, all the benefits of hot soup, plus a filling of protein and fiber to keep you feeling full long after you’ve finished.
Combine raw lentils with your favorite vegetables, herbs, and stock and simmer until cooked through.