Why Are Lentils Good for You? Lentils are plant-based foods, and plant-based diets are suitable for the heart. Lentils are a type of small beans that are found in red, yellow, and green colors. Lentils have a lot to offer you. They are incredibly nutrient-dense, and most amazingly, they are low in fats and carbohydrates (1).
They contain folate, iron, protein manganese, phosphorus, potassium, thiamin, vitamin B6. They are also the source of Riboflavin, pantothenic acid, niacin, zinc, and copper. Lentil nutrition is quite popular and therefore, adds to its popularity. It helps to fight fatigue caused by iron deficiency. The presence of fiber, folic acid, and folate helps to promote a healthy heart, thereby reducing the risk of heart diseases.
The increase in fiber intake generally decreases the cholesterol levels from your body, thus maintaining a healthy heart. Many kinds of research have been conducted on lentil nutrition which has proved its high nutrient profile (2). Daily intake of lentils does reduce not only the risk of coronary heart diseases but also reduces the risk of cardiovascular diseases.
All the lentils are healthy as they are low glycemic food. However, the benefits of red lentils are not hidden as these are widely used for healthy weight maintenance. They contain the nutrients that boost the metabolism and helps the body to burn fat.
Red Lentils are most commonly used in the Middle East and many parts of Asia to make curry. Besides, lentil curry, lentil soup is also quite a popular yet healthy dish. According to numerous nutritionists, lentils are one of the best crops you should consume daily.
Lentil Soup Recipe
Lentil soup is a nutritional powerhouse as it combines all the nutrients with the antioxidant power of herbs, veggies, and spices. It is effortless to prepare. There are numerous lentil soup benefits
- Lentils ½ cup (you may take any lentil of your choice)
- Olive oil two tablespoons
- Onion 1 medium-sized
- Carrot 1 medium-size
- Celery one stalk
- Finely chopped garlic one tablespoon
- Cumin ½ teaspoon
- Oregano ¼ teaspoon
- Salt to taste
- Black pepper to taste
- Lemon juice one tablespoon
- Finely chopped coriander two tablespoons
- Chicken stock as required (you can also use vegetable stock)
- Spread lentils in a large, open tray and clean the lentils.
- After cleaning, wash them thrice with water
- Soak the lentils in a bowl for about an hour.
- Take a soup pot and keep it on a medium-low flame
- Now add olive oil and put garlic when the oil is heated. Make sure not to burn the garlic
- As the garlic turns light brown, add chopped onion, carrots and celery
- Cook the vegetables for about ten minutes
- Now add soaked lentils along with the chicken stock
- Now add cumin, oregano, salt, and black pepper
- Bring it to a boil and reduce the heat
- Let the soup simmer until the lentils become tender. This may take at least forty minutes
- Once the lentils become soft cook the soup until you get the desired consistency
- Once the desired consistency is achieved, turn the flame off and add lemon juice and coriander
This is how you can prepare your lentil soup which is a very healthy yet delectable dish. This soup is a useful dish to be consumed while on a lentil diet.
[Read: Benefits of Fennel Seeds ]
Besides, numerous health benefits of lentils, there are also some side effects. Excessive use of anything can upset you, and the same is in the case of lentils too. Lentils contain lectins that have been linked to inflammation and thus, upset stomach. Besides this, they are rich in fiber, and excessive use of fiber can also cause constipation.
It is advised to increase the intake of lentils gradually, mainly if you are not used to consuming it often. Though lentils are good for the heart and also control the blood sugar levels, it is always recommended to consult with a doctor before starting any lentil diet plan. Similarly, consult your doctor before using any lentil-based remedy.
To sum up, lentils are quite beneficial and can be consumed daily as they are highly rich in essential nutrients and minerals, such as iron, polyphenols, protein, magnesium, folic acid, and fiber.
It is a highly valuable crop that is quickly and widely available and consumed. Lentils are commonly consumed as they provide numerous health benefits such as strengthening the bones. They also enhance the health of your heart and are quite affordable too.
1. Are Lentils Good for You? Do They Contain Carbs?
They are rich in dietary fiber. This characteristic encompasses present both soluble and insoluble fibers. They provide a healthy dose of complex carbohydrates. A single serving of lentils contains 9 grams of starch that provide your body with quick energy which makes it a healthy crop to consume.
2. Do Lentils Upset the Stomach?
Lentils contain FODMAPs which may cause excessive gas and bloat. Its excessive amount can also make you constipated. If you are not habitual of consuming lentils daily, it is recommended to increase its intake gradually not upset your stomach.
3. Are lentils fattening?
They are not fattening. They are known as a superfood that helps cut down your belly fat. As lentils contain less fat and are full of fibers, it makes them the best food for weight loss.