Reasons Why We Should Add Lentils To Our Diet
Lentils are tiny, round legumes that have different colors and sizes. Some of them are green, yellow, brown, red, and black. These nutrient-dense legumes are pretty affordable to buy and are packed with lots of health benefits.
Once cooked, a cup of lentils (198 grams) provides about:
- Calories: 230
- Carbs: 39.9 grams
- Protein: 17.9 grams
- Fat: 0.8 grams
- Carbs: 39.9 grams
- Protein: 17.9 grams
- Fiber: 15.6 grams
- Thiamine: 22% of the Reference Daily Intake (RDI)
- Pantothenic acid: 13% of the RDI
- Zinc: 17% of the RDI
- Copper: 25% of the RDI
- Niacin: 10% of the RDI
- Vitamin B6: 18% of the RDI
- Folate: 90% of the RDI
- Iron: 37% of the RDI
- Magnesium: 18% of the RDI
- Phosphorous: 36% of the RDI
- Potassium: 21% of the RDI
- Manganese: 49% of the RDI
According to the results of a study presented by the University of Manitoba at the American Heart Association's annual conference, consumption of lentils can help in improving blood vessel health, making it beneficial in the treatment of diseases linked with blood vessel dysfunction.
Shilpa Arora, a Macrobiotic Nutritionist and Health Coach, says that:
"If the body does not flush and retains sodium effectively, chances of suffering from high blood pressure increases. Lentils are full of fiber that helps with balancing insulin resistance. Low insulin levels and balanced blood sugar help the kidneys to flush toxins out of our cells, moreover, help manage blood pressure well. Eat sprouted lentils for added nutrients and better absorption of nutrients."
Some studies revealed that lentils contain high amounts of fiber that helps keep blood pressure and cholesterol in control. Aside from this, they are also extremely high in iron and molybdenum thereby making them a perfect food in aiding the release of cellular energy and oxygenating the blood.
Other Benefits of Lentils
Good Source of Protein
Digestive Health
Weight Loss
Regulate Blood Sugar Levels
Full of Polyphenols
Good Source of Iron
Quick Ways to Add Lentils Into Our Diet
- Cook lentils and add into a leafy green salad.
- To ensure that nutrients are absorbed well, we need to eat lentils with ghee.
- Toss cooked lentils into sautéed leafy greens such as spinach or Swiss chard for a healthy side dish.
- Toss cooked lentils, chopped red onion, and chopped bell pepper with vinaigrette dressing to make a tasty cold salad. Add fresh chopped herbs like cilantro and parsley.
- Add cooked lentils to an omelet.
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