Benefits and Nutrition Facts of Lentils

Introduction  

Rice is good, but lentils are my life. This proverb suits many people from various parts of the world who are highly dependent on lentils. According to this proverb, rice is a staple food for many people, but lentils are a nutritious source for most people. 

Lentil is the world’s oldest crop, cultivated in southwestern Asia since 7000 BC. India is the leading consumer of lentils in the world. Canada is the largest producer of lentils, followed by India in the second place. Lentils are suitable for temperate climates, but now they are being produced in different regions worldwide. Black Chickpeas are called Kondaikadalai in Tamilnadu and Channa in North India. They have different names in other languages but are used in very famous Indian recipes. Lentil soup is a well-known recipe that is consumed in many parts of the world. Let’s have a look at the benefits and nutritional facts of lentils!

Benefits and Nutrition Facts of Lentils

There are many benefits of lentils. Here are some of the benefits and nutritional facts of lentils. 

1. Enhances your digestive system

Fibre is necessary to have an excellent digestive system functioning. Lentils contain enormous fibre content, which helps your digestive system. Fiber helps regulate our bowels and safeguards the function of the immune system. Moreover, fibre in lentils fuels good bacteria in your gut. It also helps to reduce the colorectal cancer risk. Fiber-rich lentils keep you active and healthy.

2. Protect against disease

Polyphenols, the plant-based compounds in lentils, positively affect health. Polyphenols have properties like anti-inflammatory, antioxidant (protects from cell damage) and neuroprotective (protects brain health).

Thus, eating lentils regularly lowers your risk of chronic diseases like diabetes, Obesity, heart disease, and breast cancer. In this way, it promotes good health. For these reasons, the Mediterranean diet usually contains legumes like lentils(packed with fibre, polyphenols and vitamins), which shows better health outcomes.

3. Reduces blood pressure

Potassium is the nutrient that counters salt’s harmful effects, which sometimes results in high blood pressure (hypertension). The high protein content makes lentils an excellent substitute for red meat. Thus, eating lentils will help you keep your blood pressure under control.

Above 270 milligrams of potassium is half a cup of cooked split red lentils. 

Warning: Lentils have low essential amino acids, so combine them with whole grains to maintain a balanced diet.

4. Improve heart health

Lentils are rich in folate, Iron and vitamin B1, which support heart health. 

Folate aids the formation of red blood cells and protects your heart. For pregnant woman, it is essential for their baby’s development. 

According to a study, eating lentils has reduced blood pressure compared to eating beans. Lentil consumption is connected with a lower risk of various types of heart disease. Some heart-healthy diets, like the DASH diet (Dietary Approach to Stop Hypertension) and Mediterranean-style diet plans, promote the intake of legumes like lentils for their heart-healthy benefits. 

The polyphenol-rich seeds in lentils have the potential to give cardioprotective effects, like lowering the risk of coronary artery diseases and hypertension. Human and animal studies have suggested that lentils have a cardioprotective effect.

5. Minimize the risk of stroke 

Lentils can decrease the cholesterol. According to a study, adding pulses like lentils to the diet helps to minimize the LDL cholesterol (known as “Bad” cholesterol). As Lentils lowers the bad cholesterol, it might be connected with a lower risk of stroke. Usually, excess bad cholesterol might cause damage to the artery wall in human beings, which could lead to a clot forming, which might go to the brain and cause a stroke. Lentils might lower the risk of Strokes, though there is no proper evidence to prove this claim that Lentils could minimise the risk of strokes. 

6. Boost energy Levels

Iron generates a substance called haemoglobin in your red blood cells(RBC), which aids them in transporting oxygen to your body. Eating 1/3 of a cup of cooked lentils could provide some of your daily iron needs. Anaemia is caused by iron deficiency and always tiredness. You can add iron-rich foods to your diet to protect yourself from anaemia. 

Add vitamin C foods like tomatoes, bell peppers or potatoes to improve iron absorption along with the lentils. 

7. Cancer prevention

Lectins are a protein type that is commonly found in grains and legumes. According to research, the Lectins found in lentils might show cancer-preventing properties. 

According to nutritional analysis, lentils have a large amount of phenolic content compared to six other common legumes, like green pea, chickpea, cowpea, yellow pea, mung bean and peanuts. Lentils also have an enormous amount of antioxidants compared to chickpeas, common beans and soybeans. 

In a human study, it was found that the lentils have anticancer properties. So, lentil consumption might lower the risk of cancers like colorectal and breast cancer. 

8. Enhances glycemic control

According to some studies, it was found that lentils might enhance the cholesterol levels in people with diabetes. Lentils may help you avoid or manage diabetes, as they have a low glycemic index. 

Another review of studies found that increasing the intake of pulses like chickpeas, beans, peas, and lentils can help people with and without diabetes improve long-term glycemic control in their diets. 

9. Prevents obesity

Many non-vegetarians are searching for diet control techniques and replacements for meat. According to a study, replacing energy-dense foods with legumes like lentils has shown beneficial in the prevention and management of Obesity and other diseases, like diabetes, cardiovascular disease, and metabolic syndrome.

10. Gluten free and suitable for people with celiac disease

Lentils are gluten-free food for people suffering from gluten allergy and celiac disease. When people with celiac disease get exposed to Gluten, it damages the villi and thus reduces the absorption of nutrients. Gluten is a protein type seen in foods that have wheat, rye, or barley. Celiac disease occurs due to an immune reaction to eating Gluten. 

After analysing some studies, some authors suggest eating lentil-based products replacing high-calorie, high-fat meaty foods (such as burgers and sausage) helps to reduce fat and calorie content.

Nutritional Value of Lentils 

Lentils contain a large amount of nutritional value. Here is the nutritional value of lentils:

• Calories
• Carbs
• Protein
• Fat
• Fiber
• Thiamine
• Niacin
• Vitamin B6
• Folate
• Pantothenic acid
• Iron
• Magnesium
• Phosphorus
• Potassium
• Zinc
• Copper
• Manganese

What is Lentils?

The lentil is an edible legume containing lens-shaped seeds. It is an annual plant which is about 40 cm tall. Lentils seeds grow in pods, with two seeds in each. The name “lentil” originated from the Latin word “lens,” which means lens, indicating a double-convex lens resembling the lentil shape.

Canada, the world’s largest producer of lentils, produces 29% of the world’s total lentil production, while India produces 27% of the world’s total. Lentils usually come under the legume family, along with peas and beans. Lentils are legumes, considered the cousins to beans, peanuts, chickpeas and soybeans. 

Different types of Lentils

Lentils can range from red and yellow to green, black or brown based on their colour. Here are some of the common types of lentils:

1) Yellow and red

Yellow and red lentils are usually split. They get cooked quickly, so they are great for preparing dal. They provide sweet and nutty flavour.

2) Brown

Brown lentils are commonly used in recipes like stews and soups. They give an earthy flavour when used in recipes.  

3) Green

Green lentils are less expensive than Puy lentils. As the name indicates, they are green in colour and could differ in size. 

4) Puy

Puy is also green in colour, like Green Lentils. But Puy lentils are smaller in size than green lentils. These lentils come from the French region Le Puy and have a peppery taste. 

5) Beluga

Beluga are black-colored lentils that are tiny in size. They are usually grown in Canada and America’s northern plains and are less common than yellow, red, and green lentils.

Types of Indian Lentils 

High nutritious Indian lentils have many health benefits. They are best included in their daily diet as they are tasty, filling, healthy and nutritional. 

Here are the different types of Indian Lentils:

1. Whole Black Lentils

Whole black lentils are called urad dal or urad beans in India. It is mainly grown in South Asia in good quantity. Whole black lentils have a good amount of magnesium, Iron, protein, polyphenols, and folate but are low in calories. For its nutritional value, they are profoundly used in traditional Indian medicines like Siddha medicine. 

They need to be soaked before cooking. They are the right source of Protein for vegans and vegetarians. 

2. Chickpeas

One of India’s most commonly used peas is Chickpeas, though they are also used in other countries. Like other lentils, chickpeas can be added to everyone’s diet for balanced nutrition.

Chickpeas contain a high amount of Protein, so they are trusted by bodybuilders, especially those who are vegans. Chickpeas contain thiamin, folate and healthy fats, apart from Protein. 

3. Black-eyed peas

Black-eyed Peas are more common in South Indian states like Tamilnadu. Black-eyed peas are called Kaaramani in Tamil. The Fat and protein present in Black-eyed Peas make one healthy if added to their diet. The excellent amount of fibre in black-eyed peas can regulate the cholesterol level of heart patients and diseases. Moreover, it contains high sodium content, which helps maintain body balance. 

4. Black Chickpeas

Dark brown Chickpeas, or Bengal Gram, are smaller than yellow chickpeas. Cooking a half cup of dried brown chickpeas gives you 1 cup of cooked chickpeas. 1 cup of cooked brown chickpeas contains 360 calories, 17 grams of fibre, 5 grams of fat, 60 grams of carbohydrates, and 19 grams of protein. The brown chickpeas add much value to soups when they are made during sickness. Not just that, but these can also be boiled and eaten as chat. 

5. Split Chickpeas

Split Chickpeas contain soluble fibre, manganese, Copper, Protein, folate, supplement B1, phosphorus, supplement B5 and potassium. They are used in South Indian dishes like ravai upma, masala vada, bajji, etc, for their unique taste. Split Chickpeas are more suitable to be cooked as a snack.

6. Whole Moong Beans

Whole Moong Beans, called pachchaipayiru in Tamil, have profound use in many South Indian recipes. Moong Beans are a fibre-rich food that helps in weight loss, makes you feel full, aids in proper digestion, and enhances overall health. Sprouted moong beans have enormous nutrition but are simple and light. 

7. Small Green Lentils

Small green lentils, also called moong Dal, are obtained by splitting all the moong beans. This dal has a slightly yellow-coloured body and is a good protein and fibre source. Siruparuppu payasam is one of the yummiest desserts made using this dal. 

8. Split Pigeon Peas

Split pigeon peas, also called Toor dal, is a lentil ingredient used in Indian cooking. They are protein-rich and contain Iron, calcium, fibre, and carbohydrates. Sambar is a very common South Indian dish made with toor dal, which is an excellent combo for boiled eyes. Toor Dal has folic acids, which help in fetus growth during a woman’s pregnancy.

9. Kidney Beans

Kidney beans, also called Rajma, are highly nutritious and contain fibre, protein, carbohydrates, and fat. The kidney beans’ colour ranges from light red to dark, nearly purple. It must be pre-soaked and used for cooking. 

10. Red Lentils

As the name suggests, Red Lentils are red and small in size. They contain fibres, Protein ‚ Vitamin B, folic acid, magnesium, zinc oxide, phosphorus, blood potassium and minerals. 

Conclusion

Lentils are legumes with tremendous nutritional value besides being a protein diet. Lentils are thought to have originated in the Near East, but they are widely used in countries like India. They have been used in cooking for many centuries for their incredible taste. All types of lentils are a good source of bodybuilding vitamins and minerals. The tastes and contents of the lentils differ based on where they come from, despite being so healthy. 

Lentils function in reducing heart disease, cancer risk, and blood pressure. They improve the digestive system and overall protection against diseases. If you are looking for a highly nutritious food to replace meat, you may opt for lentils. 

FAQs