Lentils are a good-for-you food packed with many essential vitamins and minerals. They contain little to no fat when prepared correctly. Eating a meal in which the lentil is the super star can reduce overeating due to its high content of fiber and protein. The lentil should be part of any healthy weight loss diet.
Satiety
Lentils are one of those foods that combine a large amount of both protein and fiber in each serving. One cup of lentils contains 16 g of fiber and 18 g of protein. You should consider this a high-fiber and high-protein food. The benefits of eating a food this high in protein and fiber are many, but for a person looking to lose weight, satiety is important. High-fiber foods can make you feel fuller for a longer period of time because fiber in your intestine absorbs water, filling your intestine and satisfying your hunger. In addition, protein slows the absorption of the nutrients resulting in a sustained increase in blood glucose over time, which can also leave you feeling satisfied.
Nutrition Information
The overall nutritional information of lentils is healthy and diet-friendly. One cup of lentils provides 230 calories. It should be noted that this is one cup of cooked lentils since lentils plump up when you cook them. They also contain less than 1 g of fat and only about 4 g of sugar.
Vitamins and Minerals
Lentils are full of healthy and essential vitamins and minerals. When you are dieting it is important to eat foods high in vitamins and minerals, since cutting back calories can often lead to malnutrition. One cup of cooked lentils will provide you 38 mg of calcium, 6 mg of iron, 71 mg of magnesium, 358 mcg of folate, 10 mcg of beta-carotene, 3.4 mcg of vitamin K and 2 mg of niacin.
Preparation
Any food can be unhealthy if prepared the wrong way. Lentils are a flavorful legume that need little altering. A healthy and low calorie way to eat a lentil is in a soup. Combine your favorite greens, lentils, vegetable broth and seasoning for a filling and satisfying meal. Lentils can also be used in place of meat inside of a burrito or taco. To make a healthy, low-calorie burrito, use a whole wheat wrap and stuff it with cooked lentils, brown rice, low fat cheese, tomatoes, lettuce and avocado.
References
- USDA.gov; Lentils; 2010
- "Nutrition: Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2004.
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