The Skinny:
Lentils have been a rich and value-food source for thousands of years. Their earthy, mild, nutty flavor allows them to be used in a variety of recipes and is a staple of Middle Eastern and Indian cuisines. They range in color from yellow to red, green, brown and black and are also wildly nutritious, supporting gut health, healthy blood sugar levels, weight loss and even fetus development. Read on a learn more health benefits of Lentils.
The Slate:
Delivers Nutrition
A half-cup of cooked lentils is low in sodium and rich in protein at 12 grams. It also packs in 140 calories, 23 grams of carbohydrates and 9 grams of fiber. Lentils also deliver serious helpings of calcium, iron, potassium, folate and antioxidant plant chemicals called polyphenols.
Reduces Blood Sugar
Boiled lentils register a low glycemic index of 29. Admittedly, processing raises that index to 52. but that is still considered relatively low. All this means that lentils won’t raise insulin levels, which leads to fat storage. The high level of fiber in lentils—18 grams per cut—helps slow food and glucose digestion, stabilizing blood sugar levels. The high fiber content also discourages unwanted and unhealthy snacking.
Lowers Cholesterol
There is no cholesterol in lentils. They do contain both soluble and insoluble fiber. The good news is that soluble fiber raises the level of high-density lipoprotein, otherwise known as “good cholesterol.”) The process also lowers the rate of cholesterol synthesis by cutting the reabsorption of bile salts reabsorbed from the intestine.
Cancer Protection
Lentils are legumes, which many see as an essential part of a diet that helps prevent cancer and promotes recovery. Lentils are one of the better anti-cancer legumes because their flavonoid content offers a relatively high chemoprotective potential. Ultimately, the flavonoids, lectins and other bioactive compounds in lentils are reputed to inhibit and potentially reverse tumor growth.
Fungus Fighter
Russian researchers believe that lentils may be able to fight fungi thanks to their Lc-def seeds. They discovered that Lc-defs aren’t destroyed during the digestive process and can therefore thwart fungal growth, such as common yeast infections, without damaging cells.
Weight Loss
Since lentils have virtually zero fat but are high in protein and fiber, they don’t trigger blood sugars to rise and lower, which leads to good cravings, insulin fat and weight gain. The contained fiber also helps people feel full, inhibiting overeating.
Good For Guts
Lentils have prebiotic carbohydrates, which support gut health. Prebiotics accomplish this by being a food source for the gut’s microorganisms, all of which help prevent digestion-related diseases.
Pregnancy Support
The fiber in lentils is also good for expectant moms as it helps prevent constipation, a common problem for these women. Lentils also provide a third of the protein babies need to grow, over 70 percent of the daily folate required to prevent congenital brain and spine deformities and 21 percent of the iron needed to prevent anemia.
Eyes Up:
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