Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.
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 six important minerals, two 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.
Lentils—A Fiber All Star
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 also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
Love Your Heart—Eat Lentils
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' magnesium 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.
Iron for Energy
In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron 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.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.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.Tips for Preparing Lentils
Lentils can be prepared the day of serving since they do not need to be presoaked. Before washing lentils you should spread them out on a light colored plate or cooking surface to check for, and remove, small stones or debris. After this process, place the lentils in a strainer, and rinse them thoroughly under cool running water.How to Enjoy
A Few Quick Serving Ideas
- Combine cooked lentils, and chopped sweet peppers to make a delicious cold salad. Season with your favorite herbs and spices.
- Toss buckwheat soba noodles with cooked lentils, small broccoli florets and leeks. Dress with olive oil mixed with garlic and ginger.
- Moroccan lentil soup is easy to make. After cooking lentils, add diced vegetables of your choice and season with soy sauce, coriander, cumin, turmeric and cayenne.
Food Rating Chart
Lentils
1.00 cup cooked
198.00 grams
229.68 calories |
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Nutrient |
Amount |
DV
(%) |
Nutrient
Density |
World's Healthiest
Foods Rating |
molybdenum |
148.50 mcg |
198.0 |
15.5 |
excellent |
folate |
358.38 mcg |
89.6 |
7.0 |
excellent |
fiber |
15.64 g |
62.6 |
4.9 |
very good |
tryptophan |
0.16 g |
50.0 |
3.9 |
very good |
manganese |
0.98 mg |
49.0 |
3.8 |
very good |
iron |
6.59 mg |
36.6 |
2.9 |
good |
protein |
17.86 g |
35.7 |
2.8 |
good |
phosphorus |
356.40 mg |
35.6 |
2.8 |
good |
copper |
0.50 mg |
25.0 |
2.0 |
good |
vitamin B1 |
0.33 mg |
22.0 |
1.7 |
good |
potassium |
730.62 mg |
20.9 |
1.6 |
good |
Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52 |