Lentils are a highly nutritious, versatile and diverse food from the legume family that is often overlooked in the American diet. As an inexpensive and convenient food option, lentils have benefits that extend far beyond just your wallet, so try incorporating them in a meal the next time you sit down for dinner.
Origins
Lentils are flowering plants that are part of the legume family, which also includes peas, beans, chickpeas, alfalfa and peanuts. Legumes are not only nutritious, but essential to the health of the environment as they replenish soil with the nitrogen that is needed to grow plants. Use of legumes can also reduce or eliminate the need for chemical fertilizers on farms, according to the nonprofit USA Dry Pea and Lentil Council.
Significance
Lentils, like all legumes, are highly nutritious and a healthy addition to any diet. According to MayoClinic.com, lentils are low in fat and cholesterol, and high in folate, potassium and magnesium. They are also an excellent source of dietary fiber as a complex carbohydrate or low glycemic index food. Lentils are high in protein and contain antioxidants such as vitamins A and C, iron and zinc.
Benefits
Fiber-rich foods with a low glycemic index like lentils can help reduce blood cholesterol, control blood sugar, prevent or relieve constipation and aid in weight loss as an appetite suppressant. These physiological effects can reduce your risk of developing heart disease and diabetes. In addition, the antioxidants in lentils can protect against the abnormal cellular changes that can lead to the formation of some cancers, according to the USA Dry Pea and Lentil Council.
Considerations
If you are at risk for heart disease, consider adding lentils to your diet. These legumes are an excellent source of the heart-healthy nutrients folate and magnesium. According to The World's Healthiest Foods, a website from the nonprofit George Mateljan Foundation, a diet low in folate raises homocysteine levels in the blood. When homocysteine rises in the absence of sufficient B-vitamins, it can damage artery walls, which increases the risk of developing heart disease. Magnesium is equally preventative against heart attacks, as it allows for improved circulation of oxygen through your veins and arteries.
Warning
Lentils also contain an organic compound called purines. When consumed in excess, purines can lead to the accumulation of uric acid in the body. For individuals prone to uric-related diseases like gout and kidney stones, lentil consumption should be limited to prevent purine accumulation in the body, according to The World's Healthiest Foods.
Member Comments