Lentils are small lens-shaped beans or legumes. Like other beans, such as chick peas, they are packed with some surprising health benefits. Let’s take a science-backed look at some of these health benefits, from heart health to colon health. And, first, let’s see the facts:
Nutritional Content of Lentils
This table illustrates the typical nutritional content of lentils, including vitamins and minerals, with the percentages of the recommended daily intake based on USDA data:
| Nutrient | Amount per 100g | % Recommended Daily Intake |
|---|---|---|
| Calories | 116 | – |
| Protein | 9.02g | 18% |
| Carbohydrates | 20.13g | – |
| Dietary Fiber | 7.9g | 32% |
| Sugars | 1.8g | – |
| Total Fat | 0.38g | – |
| Saturated Fat | 0.064g | – |
| Monounsaturated Fat | 0.063g | – |
| Polyunsaturated Fat | 0.176g | – |
| Omega-3 Fatty Acids | 0.003g | – |
| Omega-6 Fatty Acids | 0.173g | – |
| Calcium | 19mg | 2% |
| Iron | 3.3mg | 18% |
| Magnesium | 36mg | 9% |
| Phosphorus | 179mg | 25% |
| Potassium | 369mg | 8% |
| Sodium | 2mg | 0% |
| Zinc | 1.17mg | 11% |
| Copper | 0.253mg | 28% |
| Manganese | 0.5mg | 22% |
| Selenium | 1.2ฮผg | 2% |
| Vitamin C | 0.8mg | 1% |
| Thiamin (Vitamin B1) | 0.165mg | 14% |
| Riboflavin (Vitamin B2) | 0.089mg | 7% |
| Niacin (Vitamin B3) | 0.426mg | 3% |
| Vitamin B6 | 0.139mg | 8% |
| Folate (Vitamin B9) | 181ฮผg | 45% |
| Vitamin K | 0.4ฮผg | 0% |
The percentages provided represent approximate values based on general recommended daily intakes and may vary depending on factors such as age, sex, and individual dietary requirements.
What Are Lentils?
Lentils are legumes that are small, lens-shaped seeds, and come in various colors, including green, brown, red, yellow, and black. Lentils have been cultivated for thousands of years and are a staple food in many cultures around the world.
Lentils are highly nutritious and rich in protein, dietary fiber, vitamins, and minerals. They are a popular choice for vegetarians and vegans as they provide a plant-based source of protein. Lentils have a mild, earthy flavor and a slightly nutty taste, making them versatile for use in a wide range of dishes.
There are several varieties of lentils, each with its own unique characteristics and cooking properties. Common types include green lentils, brown lentils, red lentils, French lentils (Puy lentils), and black lentils (beluga lentils). The different types vary in size, texture, and cooking times, allowing for diverse culinary applications.
Lentils are known for their ease of cooking compared to other legumes. They do not require soaking like some beans, although that is optional. Due to their small size, and they cook relatively quickly, typically within 20-30 minutes. They can be used in soups, stews, salads, curries, side dishes, and even in vegetarian burgers and patties.
Apart from their culinary appeal, lentils offer numerous health benefits. They are a good source of dietary fiber, which aids in digestion and helps maintain bowel regularity. They also provide essential nutrients like folate, iron, potassium, magnesium, and antioxidants.
Health Benefits of Lentils
Lentils offer several health benefits due to their nutrient composition and can contribute positively to overall well-being. Here are some notable health benefits of lentils:
Nutrient-Rich
Lentils are a good source of essential nutrients such as dietary fiber, protein, folate, iron, potassium, and magnesium. These nutrients play vital roles in various bodily functions.
Heart Health
Lentils are low in saturated fat and cholesterol while being high in fiber. Consuming foods rich in fiber as part of a balanced diet may help maintain healthy cholesterol levels, which in turn promotes heart health.
Digestive Health – Dietary Fiber
Like other beans, lentils are very rich in dietary fiber, which supports healthy digestion and can help prevent constipation, and can reduce risks of colon cancers.
Plant-Based Protein
Lentils are an excellent plant-based source of protein. Protein is essential for various functions in the body, including building and repairing tissues, supporting immune function, and aiding in enzyme production.
Blood Sugar Control
The high fiber content in lentils aids in regulating blood sugar levels. Consuming lentils as part of a balanced meal can contribute to better glycemic control, particularly for individuals with diabetes. In addition, lentils are a low-sugar food.
Weight Management
Lentils are low in fat and sugar and high in fiber and protein, which can promote satiety and help with weight management by reducing hunger and promoting a feeling of fullness.
Antioxidant Properties
Lentils contain various antioxidants, including polyphenols and flavonoids, which help protect cells from damage caused by free radicals. Antioxidants have been linked to a reduced risk of chronic diseases.
Bone Health
Lentils provide minerals such as magnesium, and phosphorus, which contribute to maintaining healthy bones and teeth.
Reduced Cancer Risk
Recent scientific evidence indicates that consuming legumes like lentils may be associated with a reduced risk of certain types of cancer, particularly colorectal cancer.
It’s important to note that individual health benefits may vary, and incorporating lentils into a well-balanced diet is just one aspect of overall health. Consulting with a healthcare professional or registered dietitian can provide personalized guidance regarding specific health concerns or dietary needs.
Varieties of Lentils
Lentils come in various varieties, each with its own distinct characteristics, flavors, and culinary uses. Here are some common types of lentils:
Brown Lentils: Brown lentils are the most widely available and the most commonly used variety. They have a mild, earthy flavor and hold their shape well after cooking. They are versatile and suitable for soups, stews, salads, and side dishes.
Green Lentils: Green lentils, also known as French lentils or Puy lentils, have a dark green color and a slightly peppery flavor. They retain their shape and firm texture even after cooking, making them ideal for salads, grain bowls, and as a side dish.
Red Lentils: Red lentils are this author’s favorite. They are small and quick-cooking. They have a delicate, slightly sweet flavor and a vibrant orange-red color. Red lentils tend to become soft and mushy when cooked, making them suitable for soups, curries, and purees.
Black Lentils: Black lentils, also known as beluga lentils due to their slight resemblance to caviar, have a rich, earthy flavor and a firm texture. They retain their shape when cooked, making them a great choice for salads, side dishes, and hearty vegetarian main courses.
Yellow Lentils: Yellow lentils, sometimes referred to as split yellow lentils or moong dal, are hulled and split versions of whole lentils. They have a mild, nutty flavor and a smooth, creamy texture when cooked. Yellow lentils are commonly used in Indian cuisine for dals, soups, and stews.
Specialized Varieties: Apart from the common types mentioned above, there are also specialty lentils such as petite green lentils, Italian or Spanish lentils, and split red lentils. These varieties may have slightly different textures, flavors, and recommended uses depending on the culinary traditions they are associated with.
Each lentil variety offers its own unique characteristics and is suitable for different culinary applications. Experimenting with different types of lentils can add variety to your meals and allow you to explore the diverse flavors and textures they have to offer.
How to Cook Lentils
Cooking lentils is somewhat easier than most beans, due to the small size of each individual lentil. You can follow these steps for preparing lentils:
- Sort and Rinse: Put the lentils in a strainer. Remove any debris or damaged beans. Then, rinse them thoroughly under running water.
- Optionally Soak: Unlike other beans, lentils do not require soaking. However, soaking can reduce the cooking time, and enhance digestibility. This author recommends soaking for 2-4 hours, or overnight, if you have the time.
- Cook: Place in boiling water, and cook for the recommended time, typically until the individual beans are soft. The cooking time varies based on the lentil variety, but generally, 20-30 minutes should work.
Recipe For Lentils
Lentils are particularly versitile and can be incorporated into a wide range of dishes. Here are a few ideas:
Lentil Soup: This is one of the best known uses for lentils. Sautรฉ onions, carrots, and celery, then add lentils, no-sodium vegetable broth, and seasonings. Simmer until the lentils are tender, and serve hot optionally with a squeeze of lemon.
Lentil Burgers: Lentils make a wonderful plant-based alternative to animal meats for making burgers. You can make these healthy vegan by blending cooked lentils with breadcrumbs, onions, garlic, and spices. Form into patties and cook on a stovetop or grill. Serve on a bun with your favorite toppings and condiments.
Lentil Salad: Combine cooked lentils with fresh vegetables like cherry tomatoes, cucumbers, bell peppers, and herbs. Toss with a simple vinaigrette dressing and crumbled feta cheese for a refreshing and protein-packed salad.
Lentil Curry: Create a flavorful lentil curry by sautรฉing onions, garlic, and ginger in a pan. Add curry spices like turmeric, cumin and garam masala, then incorporate cooked lentils and coconut milk. Simmer until the flavors meld together, and serve with rice or naan bread.
Lentil and Rice Pilaf: Create a flavorful side dish by cooking lentils and rice together with aromatic spices like cumin, cinnamon, and cardamom. Sautรฉ onions, garlic, and toasted nuts before adding the lentils and rice. Cook until tender and fluff with a fork before serving.
Lentil Stew: Prepare a hearty lentil stew by combining lentils with diced vegetables, such as potatoes, carrots, and butternut squash. Add vegetable broth, herbs, and spices, and let it simmer until the flavors meld together into a comforting one-pot meal.
Lentil and Vegetable Stir-Fry: Sautรฉ lentils with a variety of colorful vegetables like broccoli, bell peppers, snap peas, and carrots. Add a flavorful sauce made from soy sauce, ginger, garlic, and a touch of sweetness. Serve over steamed rice or noodles.
Lentil Tacos: For a twist on traditional tacos, use seasoned cooked lentils as a filling. Top with your favorite taco toppings like shredded lettuce, diced tomatoes, avocado slices, and a drizzle of tangy salsa.
Lentil and Spinach Curry: Create a nutritious curry by simmering lentils with spinach, tomatoes, and aromatic spices. Serve over basmati rice for a wholesome and satisfying meal.
Lentil and Herb-Stuffed Bell Peppers: Prepare a filling mixture of cooked lentils, herbs, spices, and breadcrumbs. Stuff the mixture into bell peppers and bake until the peppers are tender and the filling is cooked through.
Disadvantages of Lentils
While lentils are a healthy food, there are a few potential disadvantages to be aware of:
Flatulence: Lentils contain complex carbohydrates and dietary fiber, which can be difficult for some individuals to digest. This can lead to bloating, gas, and discomfort, particularly if lentils are not prepared and cooked properly. Soaking lentils before cooking and gradually introducing them into your diet may help reduce digestive issues.
Antinutrients: Lentils, like other legumes, contain certain antinutrients such as phytic acid and tannins. These compounds can interfere with the absorption of certain minerals like iron and zinc. Soaking, sprouting, or fermenting lentils can help reduce the levels of antinutrients and improve mineral absorption.
Allergies and Sensitivities: While rare, some individuals may have allergies or sensitivities to lentils. Allergic reactions can range from mild symptoms like itching or hives to more severe symptoms such as difficulty breathing or anaphylaxis. If you have a known allergy or experience any adverse reactions after consuming lentils, it’s important to seek medical advice.
Goitrogens: Lentils, along with other legumes and cruciferous vegetables, contain goitrogens, which can interfere with thyroid function and iodine absorption. However, the goitrogenic effect is typically minimal when lentils are cooked properly, and it is generally not a concern unless consumed in excessive amounts.
Purine Content: Lentils contain purines, which are natural compounds found in certain foods. Purines can break down into uric acid, and high levels of uric acid in the body can lead to the formation of uric acid crystals and potentially contribute to conditions like gout. However, the purine content in lentils is generally considered low and unlikely to cause issues for most individuals.
These potential disadvantages are not experienced by everyone and should not discourage you from including lentils as part of a balanced diet. Lentils provide numerous health benefits and are a valuable source of plant-based protein, dietary fiber, vitamins, and minerals. As with any food, listen to your body, consume lentils in moderation, and seek guidance from a licensed healthcare professional or registered dietitian if you have specific concerns or dietary restrictions.
All in all, lentils are small legumes that are highly nutritious and versatile in cooking. They are a valuable source of protein, fiber, vitamins, and minerals. With their health benefits and culinary adaptability, lentils make an excellent addition to a balanced and wholesome diet.