Add lentils to your meal and increase your fiber and protein intake. Lentils are inexpensive, easy to prepare and contain many vitamins and minerals. Eat the low-fat food and help prevent chronic conditions, such as diabetes and heart disease. Serve them as a main meal or as a side dish and satisfy your hunger while providing your body with lasting energy.
Legumes
Lentils are seeds that grow in pods; they are legumes. Lentils originated in Central Asia and are used widely in Turkey, India and Syria. Common forms of lentils include black, yellow, orange, brown, green and red lentils. Lentils vary slightly in flavor, but each type contains the same nutrients.
Fat, Calories and Carbohydrates
One cup of lentils contains less than 1 g of fat and no saturated fat. Low-fat food contributes to weight management and helps prevent heart disease and conditions that are related to obesity. According to Whole Foods, a cup of lentils contains 230 calories. The calories are made up of complex carbohydrates that provide the body with energy without causing rapid spikes in blood sugar levels. Lentils release energy for a long time and are a slow digesting carbohydrate source.
Fiber
A cup of lentils contains nearly 16 g of fiber, more than half of the recommended daily requirement. Soluble fiber in the lentils helps with regularity and cleans the digestive tract. Lentils also contain soluble fiber. Intake of soluble fiber lowers the risk of diabetes, constipation and heart disease. Lentils help people stay full longer; the high fiber meal keeps the body satisfied longer than low fiber foods.
Vitamins and Minerals
Lentils contain nearly 90 percent of the daily recommendation of folate, which helps produce new cells and is essential to iron production in the body. Lentils also contain magnesium, which is important to muscle and nerve function, strong bones and maintaining healthy blood sugar levels. Lentils are very low in sodium and may help lower the risk of high blood pressure. Lentils contain vitamin B6, which helps the body break down sugars and starches and supports functioning of the nervous system.
Protein
Lentils provide the same protein benefits as meat without the fat, calories and cholesterol that often accompany animal products. One cup of lentils contains 17 g of protein, which is essential to muscle development and growth. A diet rich in protein contributes to healthy nails, skin and muscles.
Tips
Lentils should be washed thoroughly before cooking to get rid of small stones or dirt. Some lentils require soaking before cooking (to soften and decrease cooking time). Cooking time varies with lentil types, so follow package directions.
Member Comments