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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:

  1. Calories: 230
  2. Carbs: 39.9 grams
  3. Protein: 17.9 grams
  4. Fat: 0.8 grams
  5. Carbs: 39.9 grams
  6. Protein: 17.9 grams
  7. Fiber: 15.6 grams
  8. Thiamine: 22% of the Reference Daily Intake (RDI)
  9. Pantothenic acid: 13% of the RDI
  10. Zinc: 17% of the RDI
  11. Copper: 25% of the RDI
  12. Niacin: 10% of the RDI
  13. Vitamin B6: 18% of the RDI
  14. Folate: 90% of the RDI
  15. Iron: 37% of the RDI
  16. Magnesium: 18% of the RDI
  17. Phosphorous: 36% of the RDI
  18. Potassium: 21% of the RDI
  19. 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


For vegans and vegetarians out there, lentils are a wonderful source of protein. Lentils contain the third-highest levels of protein of all legumes and nuts. Almost 26% of lentil’s calories are attributed to protein.


Digestive Health


Lentils have insoluble fibers that can help prevent constipation, irritable bowel syndrome, diverticulosis, and other digestive disorders.


Weight Loss


Lentils are low in calories and contain no fat. There are only about 230 calories in every cup of lentils but still, consumption of eating can leave us feeling full and satisfied, thus helping us in our weight loss program.


Regulate Blood Sugar Levels


Lentils contain slower digesting carbohydrates, which along with its fiber, can retard the rate at which sugar enters the bloodstream thereby allowing only a bit of sugar to enter at once. Due to this, insulin can work properly.


Full of Polyphenols


Lentils are packed with polyphenols that fight dangerous agents in the body like radiation and ultraviolet rays as well as various diseases from heart disease to cancer.


Good Source of Iron


Enjoy one-third of your iron needs by just eating a cup of lentils which contain 6.60 milligrams of iron. This mineral carries oxygen throughout the body so that cells can produce energy. The blood flow slows down once our body doesn’t get enough amounts of iron.


Quick Ways to Add Lentils Into Our Diet


  1. Cook lentils and add into a leafy green salad.
  2. To ensure that nutrients are absorbed well, we need to eat lentils with ghee.
  3. Toss cooked lentils into sautéed leafy greens such as spinach or Swiss chard for a healthy side dish.
  4. 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.
  5. Add cooked lentils to an omelet.

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