Lentils for your health

Lentils gained popularity as an affordable meat substitute in the U.S. during World War II.

These small, gluten-free legumes pack a healthful punch. Lentils are rich in vitamins, minerals and fiber, without the fat or cholesterol of red meat. Lentils are edible seeds of the legume family. The most common types are: Brown lentils (European lentils): The least expensive type of lentil, brown lentils stay firm, making them an easy replacement for black beans in burgers and soups.

Green lentils (French lentils): These nutty-tasting lentils stay firm when cooked. They’re especially good in salads.

Red lentils: The fastest cooking, this mild and sweet lentil gets soft when cooked, so you can use them in purees and Indian dals. Lentils also come in shades of yellow and orange.

Black lentils: The tiniest type, these lentils look almost like caviar. In fact, they’re called Beluga lentils.

A little goes a long way when it comes to the health benefits of lentils. One-half cup of cooked lentils contains:
140 calories
12 grams of protein
0.5 grams of fat.
23 grams of carbohydrates.
9 grams of fiber.
5 milligrams of sodium.

Lentils are high in protein, which helps build and maintain your muscles, bones and skin. Protein can also help you manage your appetite and support weight loss because it makes you feel fuller than other nutrients. Lentils are gluten-free, making them a great option for those with celiac disease.

Plant-based Polyphenols may be anti-inflammatory, antioxidant and neuroprotective. Studies also show that lentils may improve cholesterol levels in people with diabetes.
The fiber in lentils, along with antioxidant properties, may help ward off cell damage and prevent cancer growth.

Lentils ‘May’ help lower blood pressure. Potassium helps counter the bad effects of salt, which can lead to high blood pressure. Half a cup of cooked split red lentils has more than 270 milligrams of potassium. Their high protein level also makes lentils a great substitute for red meat, which has the bonus of helping you keep your blood pressure under control.

Heart health, folate protects your heart and supports the formation of red blood cells. It’s especially important for your baby’s development if you’re pregnant. Lentils have plenty of folate, iron and vitamin B1, which also support heart health.

Lentils ‘May’ be helpful in lowering bad cholesterol and blood pressure. One study found that eating lentils led to greater reductions in blood pressure than eating chickpeas, peas or beans.

Half a cup of cooked lentils can provide 15% of your recommended daily iron needs. If you eat a vegan or vegetarian diet, that news may feel like hitting the iron jackpot.
Combine lentils with a source of vitamin C such as tomatoes, potatoes, bell peppers or Brussels sprouts to enhance the absorption of iron.

Fiber plays an important role in regulating our bowels and protecting the immune system. Foods that are high in fiber, like lentils, help us stay healthy.

Lentils are simple to prepare and cook. You don’t need to soak dry lentils overnight in water, unlike many other beans. Just rinse them to remove any dirt or debris.
Options:
Replace 1/4 to 1/2 of the water with chicken or beef broth.
1 clove garlic
chopped onion
diced carrots
diced celery
diced sweet pepper
Garnish with chopped chives or basil.