As plant-based eating becomes increasingly popular, so do legumes such as beans, peas, and lentils. In fact, lentils were recently named one of next big superfoods-and for good reason! These creamy beans are packed with nutrients that will help you feel your best. Let’s dive into this reveal on the beloved lens.
What are lentils?
Lentils are a member of the legume family and are classically known for their edible, lentil-shaped seeds. This annual harvestalso known by its botanical name Culinary objective, has a rich history that spans thousands of years. In fact, the earliest evidence of domesticated lentils dates back to 8000 BC, when they were grown along the banks of the Euphrates in present-day Syria. This superfood quickly made its way across Europe and the Middle East, gaining popularity and eventually becoming the international staple it is today.
The benefits of eating lentils
It’s no wonder lentils are such a popular food around the world when you consider the sheer number of benefits they offer.
Lentils can give you energy
Lentils are packed with protein and B vitamins, including thiamin, folatepantothenic acid, vitamin B6 and niacin. With nearly 18 grams of protein per cup cooked, the protein found in these legumes will provide you with the energy to perform almost any task, keep you satisfied, and help build and maintain muscle and other tissues throughout the body. The B vitamins found in lentils are integral to energy metabolism, also helping you feel vital and energized.
Lentils may improve gut health
You won’t miss fiber in these tasty seeds, with nearly half of your daily fiber needs (about 16 grams) in just one cooked cup. Containing both soluble and insoluble fiber, lentils will help you maintain regularity while treating or preventing gastrointestinal issues. Plus, these tiny superfoods are full of prebiotic fiber, an indigestible fiber that serves as food for our healthy gut bacteria. This will benefit the overall health of our gut microbiome, which tops not only digestive health, but the health of so many other bodily systems as well.
Lentils can boost our immune system
In lentils you will also find zinc and many plant compounds. Zinc is a mineral proven to stimulate our immune system. Lenses are also containing the highest plant compound legume, with particularly notable amounts of flavonols, anthocyanins and phytosterols, among many others. These phytochemicals have impressive antioxidant benefits, reducing inflammation throughout the body and helping to ward off chronic diseases caused by free radicals.
Lentils may impact heart health
The fibers and plant compounds found in lentils combine to make these edible seeds heart-healthy champions. The soluble fiber they contain actually binds to cholesterol in the small intestine, helping the body rid the body of the potentially artery-clogging nutrient, instead of absorbing it. A study exploring these impacts even found that lentils were linked to improved blood lipid levels. Other studies indicate that lentils can help relieve hypertension, or high blood pressure, another key aspect of heart disease.
Lentils can help regulate blood sugar
Lentils can also help you better regulate your blood sugar, whether you have metabolic problems, such as diabetes, or not. This is partly due to the protein and fiber they contain, which are known to slow digestion, dampen blood sugar response and give the body more time to properly metabolize sugars. This avoids a rapid rise in blood sugar that is difficult for the body to digest efficiently. Research also points to this effect but through an additional mechanism, with a study discover that the bioactive plant compounds present in lentils have an antidiabetic (or hypoglycemic) effect.
Lentils are full of minerals
Finally, lentils contain an impressive amount of minerals, including ironphosphorus, potassium, magnesium, copper and manganese. These nutrients combine to help us form healthy red blood cells, bones, nerves, hormones, and other tissues while supporting our immune health, nutrient absorption, and fluid balance throughout the body.
How to eat more lentils at home
With all of this exciting information about the benefits of eating lentils comes an equally exciting culinary potential. But before tying your apron, it is essential to choose the right variety, because there are many types of lentils, each with their own characteristics. Here are some of the most commonly used types:
Green
A frequent go-to for foodies across the country, this creamy, starchy lentil lends itself perfectly to soups and stews.
Brown
The most popular type of lentil in the world, these brown beauties hold their shape well while cooking, making them great additions to salads. Plus, they deliver an irresistible nutty, earthy flavor.
Red and yellow
These quick-cooking sweet lentils are the classic dish for a delicious Indian dal.
Black (or Beluga)
Taking their name from Beluga caviar, these delicate lentils prepare to be an excellent base for a cereal bowl.
French Green (or Puy)
French or Le Puy lentils have a peppery, mineral flavor, making them a perfect addition to delicate soups. This variety will be a little more expensive than the others, as it is exclusively grown in the town of Le Puy in southern France, where its name also comes from.
Whichever type of lentils you choose, adding them to salads, soups, cereal bowls, stews, dals, stuffings or even using their flour for baked goods are wonderful ways to include them. in your diet. (You can even cook lentils in an Instant Pot.) As for how often you should eat lentils, enjoying them a few times a week is ideal for reaping all of their incredible benefits.
Whether it’s the flavor or the nutrition that draws you to lentils, including this emerging superfood in your routine is sure to make you feel better.