But it turns out this new carb chameleon isn’t so new after all.
Lentils are an ancient edible seed in the legume family that humans have been harvesting for thousands of years.
Nutritional profile of lentils.
5 health benefits of lentils.
Lentils areone of the oldest known cropsand for good reason.
Those little seeds pack some major benefits.
With15 grams of fiber1per cup, it’s no surprise that lentils are great for your gut.
Maintaining good gut health can positively affect everything from your bowel movements to appetite regulation to mood.
Lentils may help lower cholesterol.
During digestion,soluble fiber binds with bile salts4in the gut, eventually exiting the body with them.
Cholesterol is pulled from the bloodstream for bile salt production, effectively lowering LDL levels.
Due to their high protein content and hearty texture, many vegetarian recipes lean on lentils.
Lentils contain a key nutrient for healthy pregnancy (and lots of it).
This is because consuming enough folic acid before and during pregnancy canprevent neural tube disorders6and other major birth defects.
Lentils are a delicious way to keep your folate levels in check without even thinking about it.
Just 1 cup of lentils contains 90% (or358 mcg1) of the RDI of folate.
Lentils are a great source of plant-based iron.
In addition to high folate levels, lentils are also a good source of plant-based (non-heme) iron.
This is becauseduring pregnancy, blood production and volume increase7by up to 50% to support the growing fetus.
Lentils contain nutrients that promote healthy skin, hair, and nails.
The protein, iron, and B vitamins in lentils all play an important role here.
Hair, skin, and nails are made up of a hard protein called keratin.
So, consuming adequate protein, in general, is crucial for keratin production, especiallythe amino acid L-lysine.
Getting enough dietary ironfrom food sourcessuch as lentils can also help ensure strong hair, skin, and nails.
In addition to helping prevent anemia, iron is necessary for healthy cell production and growth.
In fact,signs of iron deficiency10include brittle hair, pale skin, and weak nails.
Biotin has even been nicknamed “vitamin H” due to its role in hair health.
Do lentils have any downsides?
If you consistently feel sick, consider scaling back or eliminating lectins.
If you feel OK, you’re probably in the clear.
How to cook with lentils.
Lentils can seem intimidating at first, but they’re easy to add to any dish.
Either pop them in your pressure cooker or cover your lentils with water and simmer for about 20 minutes.
Consult the recipe to determine the best cook time to get the texture you are looking for.
There’s a whole lot you’re free to make with this protein-rich legume!
