Sprouted lentils have several health benefits because they contain nutrients your body relies on for many functions. Sprout lentils by placing them in water for about 5 days, rinsing them every 12 hours to prevent rot. Use lentil sprouts in salad, soup, sandwiches, pizza, stir-fries and in breakfast bars.
Fat and Calories
Sprouted lentils are a good addition to a low-calorie and low-fat meal plan, with 82 calories and less than 0.5 g of fat per cup. A well-balanced diet that contains healthy foods such as sprouted lentils helps you control your weight, which reduces the risk of many health problems, including diabetes, obesity, heart disease and high blood pressure.
Protein
Your daily calorie intake should consist of 10 to 35 percent protein, or 50 to 175 g per day for a 2,000-calorie diet. Getting adequate amounts of protein supports virtually every bodily function. It promotes healthy muscles, cells, hair, nails and skin, and provides you with energy. Protein is vital for the health and development of children as well. A cup of sprouted lentils contains nearly 7 g of protein.
Carbohydrates
Carbohydrates are your body’s main source of energy, and MayoClinic.com recommends getting most of your carbs from whole grains, fruits, vegetables and legumes, making sprouted lentils an ideal choice. Your calorie intake should be 45 to 65 percent carbs, which is 225 to 325 g per day for a 2,000-calorie diet. A cup of sprouted lentils contributes about 17 g to your daily goal.
Iron
A cup of sprouted lentils contains about 2.5 mg of iron. With daily intake recommendations being 8 mg for men and 18 mg for women, sprouted lentils are a good way to ensure an adequate intake. Iron aids in transporting oxygen throughout your blood for delivery to internal organs that rely on it for healthy function. A deficiency could result in anemia, which produces symptoms that include weakness and fatigue.
Sodium
A diet too high in sodium increases your risk of high blood pressure, which contributes to heart disease. Most people should get no more than 2,300 mg of sodium per day, making sprouted lentils a healthy choice, with just 8 mg per cup.
Potassium
The daily intake recommendation for potassium is 2,000 mg, and a cup of sprouted lentils adds 248 mg to this total. Potassium is important for several aspects of your health, including digestion, bone health and contraction of your muscles. Adequate potassium intake is also associated with a healthy blood pressure level, protecting you from developing heart disease.
References
- USDA Nutrient Database
- MayoClinic.com; "End the Guesswork With These Nutrition Guidelines"; February 2011
- University of Maryland Medical Center; "Potassium"; Steven Ehrlich; May 2009
- Centers for Disease Control and Prevention: Overweigh and Obesity Health Consequences
- Primal Seeds: Sprouts Are...
- Office of Dietary Supplements: Iron
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