Lentils are part of the legume family because they grow in pods. They come in three colors: brown, green and red. Brown lentils are the least expensive, soften when cooked and can get mushy; green lentils have a nuttier flavor and stay firm when cooked. Red lentils taste milder and sweeter, lose their shape and turn golden when cooked.
Nutritional Information
According to the USDA, one cup of boiled lentils contains 230 calories, 18 grams (g) protein, <1 g fat, 40 g carbohydrates, 16 g fiber, 4 g sugar and 4 milligrams (mg) sodium. Lentils are high in protein, packed with fiber and low in fat, making them a healthy substitute for meat, according to the Mayo Clinic. They also are loaded with folate, potassium, magnesium and other healthy compounds.
Lower Cholesterol
The soluble fiber in lentils helps lower cholesterol by forming a gel-like substance in the digestive tract that snares bile (which contains cholesterol) and ferries it out of the body, according to The George Mateljan Foundation for The World's Healthiest Foods---a non-profit organization founded to "discover, develop and share scientifically proven information about the benefits of healthy eating."
Improve Digestion
The insoluble fiber in lentils increases stool bulk, prevents constipation and also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis, according to The George Mateljan Foundation.
Stabilize Blood Sugar
Blood sugar levels are stabilized by the soluble fiber found in lentils. If you have insulin resistance, hypoglycemia or diabetes, lentils will help balance your blood sugar levels while providing steady, slow-burning energy.
Live Heart Healthy
"A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease," according to the The George Mateljan Foundation. In addition, lentils' magnesium offers beneficial cardiovascular effects, being nature's own calcium channel blocker, improving the flow of blood, oxygen and nutrients throughout the body.
Boost Iron
Lentils can replenish your iron stores, which is particularly important for menstruating, pregnant or lactating women, who are more at risk for iron deficiency. Growing children and adolescents also have increased needs for iron as well, according to The George Mateljan Foundation.
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