April 14, 2015


Including more lentils in your diet makes sense. They provide a boat load of nutrition in a small package and are easy to prepare; even if you are a novice cook, lentils won’t let you down in the kitchen. 


1. Cancer fighter – lentils have a lot of nutrients that have been shown to reduce the risk for cancers such as fiber, folate, B vitamins, and lectins. Lectins are a unique type of plant protein and studies suggest they have the ability to reduce cancer cells from growing.
2.  Fabulously fibrous – lentils are high in fiber; a 1 cup/250 ml serving provides 15 g of fiber or 40% of the recommended daily amount for men and 60% of the recommended daily amount for women. 
3. Blood sugar balance – both fiber and protein help to control the rate at which carbohydrate from food is digested and absorbed by the body and lentils has both of these nutrients. By slowing the rate of digestion, lentils help to ensure a steady blood sugar after eating to provide sustained energy  throughout the day.
4. Plentiful in potassium – everyone thinks that sodium is the only thing to think about when it comes to blood pressure but that would be wrong. Potassium is a powerful ally, more so than sodium. Simply getting more potassium in your diet will do more for lowering blood pressure than lowering sodium will. Lentils have a lot of potassium; 1 cup/250 ml has over 700 mg of potassium; as much as 2 medium bananas. Note: lentils also contain magnesium; another important mineral needed for healthy blood pressure. 
5. Energy for days – lentils provides carbohydrates; a source of energy not only for working muscles but your brain as well. Because lentils are rich in fiber, they provide a slow released form of energy; as part of a meal, lentils will give you the staying power you need to get you through the day.
6. Gut-tastic – our gut is full of bacteria; microorganisms that help to keep us healthy by helping with digestion, making certain nutrients, stimulating the immune system, aiding the production of gut-associated neurotransmitters like dopamine and serotonin. The gut love fiber as a food source and lentils gives them the fiber they need. Fiber also helps the gut by promoting regularity; let’s face it, who doesn’t like a good poop? 
7. Lowers cholesterol – while I’m not a huge pusher of lowering LDL cholesterol as the be all and all when it comes to cardiovascular health, lentils, and their fiber content have been shown to promote a healthy balance of blood fats/lipids including LDL & HDL cholesterol, triglycerides, as well as, promoting healthy blood sugar & insulin levels all of which play a role in heart/cardiovascular health.
8. Protein – lentils are a great source of plant-based protein. Although most of their calories come from carbohydrate, they are some of the highest protein-containing plant foods. 1 cup/250 ml serving as 18 g of protein. Your muscles will thank you.
9.  Amazing antioxidants - mention antioxidants and everyone thinks of blueberries, pomegranate, or the expensive goji or acai berry, as well as, green tea and the like. But lentils, and all pulses [chickpeas, dried peas & beans] are rich in antioxidants for a fraction of the cost.

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