I learned so much when I actually took the time to look into the Benefits of Flax that I thought I’d compile some Benefits of Lentils.
I started buying and using lentils for my family because of the nutritional and money-saving benefits of using them as a substitute for meat or a way to decrease the amount of meat in some dishes. I know they’re a great source of protein and that they are a great price, but I want to know what makes them such a superfood.
Once again, let’s learn a little something together…
Lentils are a part of the legume family and grow in pods. They vary in size and may be colored red, brown, black, or green. They may be sold whole or split and with or without the skins.
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| (Wikipedia) |
Protein
- Following soybeans and hemp, lentils have the highest level of protein by weight of any legume or nut.
- Cooked lentils provide 18 grams of protein per cup
- The high protein level in lentils makes them a great protein source for vegans and vegetarians, as well as a great option for weight loss due to the high protein and low fat content.
- With low fat and zero cholestorol, lentils are a much healthier source of protein compared to beef, poultry, or even fish.
Fiber
- Lentils contain high levels of soluble fiber which is great for lowering cholesterol.
- Lentils are great for diabetics. Their high fiber content prevents blood sugar levels from rising rapidly after a meal.
- Insoluble fibers found in lentils help regulate digestive health and prevent digestive disorders such as constipation.
- Lentils are great to increase energy, because the fiber and complex carbohydrates help provide steady, slow-burning energy.
- Fiber, along with folate and magnesium, found in lentils are great for heart health and help reduce risk of heart disease.
Folate
- One cup of lentils provides nearly 100% of the recommended daily value of folate for adults.
- Folate (folic acid or vitamin B-9) supports nervous system health and aids in metabolism.
- Pregnant women who eat at least 600 micrograms of folate daily may lessen the risk of birth defects in their child.
Low Cal
- One cup of lentils contains about 240 calories and virtually no fat.
- The low calorie and fat content, paired with the high levels of protein, fiber, and nutrients make lentils a great option for weight loss and help give you energy and keep you fuller longer.
- Unlike other beans, lentils require no pre-soaking.
- Lentils require a cooking time of 10 to 40 minutes, depending on variety.
- Red lentils cook the fastest because they are sold with the hulls removed. However, they also contain less fiber than other varieties sold with hulls in tact.
- Before cooking sort through lentils and remove any debris such as small stones or twigs.
- Avoid cooking lentils in cast-iron or aluminum cookware because the appearance can be adversely affected and the cooking time cold be lengthened.
I’ve just started experimenting with lentils. I have substituted half of the meat in our tacos with lentils, and it is great! I will most likely never make tacos or taco salads again without stretching my dollar and getting some great nutrition from lentils!
Later this week I will be sharing my recipe for Turkey Lentil Meatloaf Muffins. YUM! I’m so happy with how they turned out.
I also got a little pin-crazy the other night and put together a Lovin’ Lentils Pinterest board. Check it out and get on board with Lentils!
Also, if you have any lentil recipes to share I’d love to see them at {Healthy} Tips and Tricks Tuesday!
To learn more about Lentils, check out some of the places I gathered this all this great info: Wikipedia, The World’s Healthiest Foods, Mind, Body, Green, Healthy Eating, and Whole Living.
I know lentils are so good for you, but I just can’t get into them! Probably bc I am not the greatest cook and they taste bland and boring when I make them. My friend made lentil soup once though and that was REALLY good!
Lentils are great! My favorite way of preparing them is to simmer red or yellow lentils with ginger, garlic, onion, and turmeric and add in some fresh spinach at the end!
I love lentils! My favorite way of preparing them is to saute onion and garlic then add in red or yellow lentils, turmeric, and ginger!
I love lentils! I use them in soup a lot!
Great post on lentils! I too have recently started using them more. I found I really like the red lentils. The Eat Clean Diet books have lots of good and interesting recipes for lentils that I have tried.
Great informative post! I love lentils. My family’s favorite lentil recipes are Honey Baked Lentils and Masoor Dal.
I have never actually had lentils before, however with all the great benefits its sounds like I need to make some stat.
Thanks for the info. I didn’t know about not cooking them in cast-iron or aluminum. I’ll remember that.
Really the only way I’ve ever eaten lentils before has been in Indian dishes such as dhal…I’ve never considered making them a part of taco meat the way you did! Interesting idea…
I’m a new fan of lentils; looking forward to your muffin recipe!
Kristin, I love lentils. They are so much like ground meat you can use them in just about anything. I don’t mind the flavour either. Thanks so much for linking up to Thriving on Thursdays. I’m featuring this at tomorrow’s party.
Anne xx