Why I Love Lentils...And Why You Should Too
In a quest to eat healthy foods, lentils are not often the first food that comes to mind. In my opinion they are unfairly unrated and are actually pretty dang awesome. They are incredibly nutritious and come jam packed with plant-protein, fibre and other key vitamins and minerals.
Read on why lentils should become a staple plant-based item in your pantry and diet.
Lets Start With The Basics - What Are Lentils?
Lentils are a type of pulse, which is a part of the legume family. They come in a variety of shapes, sizes and colors and are a great addition to many meals. Unlike beans, you technically do not have to soak your lentils before cooking. That be said, soaking your lentils will provide more absorbable nutrients and also make them easier to digest so this is a practice I usually partake in.
In addition to being highly nutritious and good for you, lentils are also good for the earth. They have a naturally lower carbon footprint than most foods making them a sustainable option (1).
Types of lentils (and what the heck to do with them):
Lentils come in a rainbow of color and with so many types of lentils to choose from – you need to know what each one is good for and what to do with them.
Green/Brown Lentils: These are essentially an all-in-one lentil, because they can be used as the perfect salad topper, mashed into a veggie burger, blended into a soup or added to stirfry. Impressively versatile, right? They hold their shape nicely and have a mild and earthy flavour. Just ensure to not overcook them because they will turn to mush. Preparation time: 35-45 minutes
Red/Yellow Lentils: These lentils become slightly mushy went cooked down. Because of this I wouldn’t suggest using them as a salad topper. This variety is more suited towards thickening soups, purees, curries and stews. They have a slightly sweet, nutty flavour. Preparation time: 15-20 minutes
French Lentils: These are my favourite lentils – mostly because I love the texture they give dishes, such as salads. They hold their shape when cooked and have a pleasant, poppy texture. They are perfect for salads or side dishes – but can also be added to soups and stews. Preparation time: 30-45 minutes
Black Lentils: These lentils, which are often referred to as the beluga lentil, are the most flavourful and are just as good in salads as they are in soups. Preparation time: 30-45 minutes
A Few Health Benefits of Lentils:
They are jam packed with fibre:
If you happen to be someone who struggles to meet your daily fibre target – incorporating lentils into your diet may help you meet your needs. A cup of cooked lentils contains a whopping 16 grams of dietary fibre – helping you get close to your daily target of 28 grams (women) to 36 grams (men) (2).
They help you poop:
Yep – I said it. Lentils are high in both soluble and insoluble fibre – which will do your bowels a world of good. They can help alleviate constipation and promote regularity and a healthy digestive tract. So, if you’re struggling with constipation, lentils might be your new best friend. Just make sure you drink enough water when adding high fibre foods like lentils into your diet.
Great source of protein:
Looking for a great plant-based protein source? Look no further my friends. Not only do they win in the fibre department, but they are also a great source of plant-based protein providing 18 grams per one cup serving (2).
They contain iron:
Iron is found in many plant-based foods – and lentils happen to be one of them. A 1-cup serving of lentils provides 6.6 mg of iron. Iron plays an integral role in the formation of hemoglobin in blood and myoglobin in the muscles, both of which carry oxygen to the cells (2).
So if you want to incorporate more iron-rich foods into your diet, lentils can be a great option. I would suggest pairing it with something that has vitamin C to help increase the bioavailability of non-heme iron. An example of this would be squeezing some fresh lemon over your lentils.
Helps control blood sugar
Research shows that lentils can help slow glucose absorption into our bloodstream and stabilize blood sugars. A meta-analysis published in the August 2009 issue of Diabetologia examined a total of 41 trials and found that pulses—including lentils—significantly lowered fasting blood glucose and insulin (3).
Reduces Cholesterol:
Researchers looking at the relationship between pulses and blood cholesterol have found that two daily servings of lentils (or other pulses such as beans, chickpeas or lentils) reduced total cholesterol by 8.3% and LDL cholesterol (the bad cholesterol) by 7.9% compared to a regular diet. This suggests that 2 ½ cup servings of pulses per day may have a benefit for those at high risk of heart disease (4).
They are a good source of folate:
Lentils are also an excellent source of folate – a B-vitamin that helps support red blood cell formation and proper nerve function (2).
Here are a few ways to get more lentils into your diet:
- Add ½-1 cup of French or black lentils to any salad
- Add 1/2 cup cooked red lentils to a curry or stew
- Add 1⁄2 cup (125 mL) of lentils to quesadillas along with other fillings you enjoy.
- Add ½ cup of cooked lentils to soups or a stirfry
Okay – I think that’s everything you need to know about lentils. I hope this article has inspired you to incorporate more of this very versatile and nutritious pulse into your daily diet.
References:
1) What are Pulses. Pulses website: https://pulses.org/nap/what-are-pulses/
2) CNF 2010: Canadian Nutrient File, Food and Nutrition, Health Canada. [Accessed2021 June 1] Available from: https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
3) Sievenpiper JL, Kendall CW, Esfahani A, et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009;52(8):1479-1495.
4) Abeysekara S, Chilibeck PD, Vatanparast H, Zello GA. A pulse-based diet is effective for reducing total and LDL-cholesterol in older adults. Br J Nutr. 2012;108(Suppl 1):S103-S110.
