Lentils are in the legume family and are a good alternative to meat. They are packed with nutrients and offer plenty of health benefits. Lentils come in three varieties: red, green and brown. They cook quickly and are a good addition to a well-balanced diet. Dishes that may contain lentils include salad, soup, stew, pasta and many Indian inspired meals.
Fat and Calories
Lentils are low in fat and calories, making them a healthy way to control your weight or drop unwanted pounds. Weight loss occurs when you burn more calories than you take in and incorporating low-fat and low-calorie foods into your meal plan makes this process more successful. A 1/2-cup of cooked lentils contains about 115 calories and less than 1 g of fat.
Fiber
Women need 22 to 28 g of fiber each day and men need 28 to 34 g daily and a 1/2-cup of cooked lentils adds nearly 8 g to this goal. Fiber is an important nutrient for regulating cholesterol and digestive function. In addition, fiber digests slowly, which means that a serving of lentils will keep you feeling full for longer than a low-fiber meal would. This offers appetite control, a good way to help you lose weight.
Protein
Lentils are a good choice for vegetarians because they contain a healthy dose of protein, a nutrient that is important for most of your bodily functions. Protein supports healthy cells, hair, skin, nails and muscles. It also offers you energy and is important for growth and development among children. Your daily calorie intake should be 10 to 35 percent protein, which is 50 to 175 g for a 2,000-calorie diet. A 1/2-cup of cooked lentils contains almost 9 g of protein.
Potassium
A 1/2-cup of cooked lentils has 365 mg of potassium, a nutrient that is vital for controlling your blood pressure. It also plays a role in the contraction of your muscles and bones and aids in healthy digestive function. Adults need 2,000 mg of potassium per day.
Folate
Folate, also called folic acid, is one of the B vitamins and aids in the creation of cells, RNA and DNA and is very important for babies developing in the womb. Adequate folic acid intake during pregnancy helps prevent birth defects. It also plays a role in the prevention of anemia. The daily intake recommendations for folate are 400 micrograms per day and a 1/2-cup of cooked lentils contributes 179 micrograms to this total.
Iron
A 1/2-cup of cooked lentils contains more than 3 mg of iron. Men should get 8 mg per day and women should get 18 mg each day. Iron is involved in transporting oxygen throughout your body, which prevents symptoms of anemia that include weakness and fatigue.
References
- USDA Nutrient Database
- MayoClinic.com; Lentils: How Do I Prepare Them?; Katherine Zeratasky, RD, LD; May 2011
- University of Maryland Medical Center; Potassium; Steven D. Erhlich; May 2009
- Office of Dietary Supplements: Folate
- Office of Dietary Supplements: Iron
- MayoClinic.com; End the Guesswork With These Nutrition Guidelines; February 2011
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