7 health benefits of lentils

Legumes have marked the evolution and survival of the human species, but currently, their production and consumption are threatened by new eating habits resulting from rapid urbanization and widespread ignorance about the importance of a healthy diet.

Therefore, it is becoming increasingly important to promote the use and value of dried legumes such as beans, peas, broad beans, chickpeas, lupins, beans, chickpeas and lentils.

Although all of these legumes are essential for a balanced diet and a healthy diet, in this article we will tell you about the health benefits of lentils.

What are lentils?

Lentils (Lens culinari L.) belong to the legume class and are a food that has a positive culinary yield, around 270%, gaining volume during the cooking process, as their water content increases.

They are known for being easy to prepare, as they require very little cooking time, which in turn contributes to less nutritional loss.

Nutritionally, lentils are considered a good source of protein and fiber, but above all a valuable source of sodium, potassium, thiamine, vitamin B6 and zinc.

Health benefits of lentils

Legumes are very nutritionally rich foods, and since lentils are legumes, lentils also provide significant health benefits to consumers. Check out the 7 health benefits of lentils:

Rich in protein

Lentils are an excellent source of plant-based protein – about 30% of the calories in cooked dried lentils are protein and they contain good amounts of lysine.

Low calorie

Lentils are low in calories (approximately 110 calories per 100 grams). What can increase the caloric value of a lentil-based dish is mainly the use of a large amount of fat – for example, a lot of olive oil to make the stew – and the choice of accompaniments.

Avoid sausages and opt for fresh spices and herbs, such as coriander, and other foods rich in nutrients and low in calories to add flavor and variety to your lentil dishes – such as tomatoes, chopped garlic, onions and mushrooms.

Gluten free

Gluten-free is another of the health benefits of lentils.

Lentils provide carbohydrates such as starch. Other carbohydrates present are raffinose and stachyose.

However, lentils do not contain gluten, making them a good option for celiac disease sufferers or those who are gluten intolerant.

They have no fat

This legume is rich in starch and has no fat. In population groups at risk of cardiovascular disease, it is recommended to replace meat with legumes in order to reduce the intake of saturated fat.

Great source of fiber

These legumes are great sources of soluble and insoluble fiber.

An 80-gram serving of cooked dried lentils provides about 3.5 grams of fiber, or 14% of the recommended daily dose. Therefore, lentils help regulate intestinal transit, increase the feeling of satiety and help balance blood sugar levels – a great health benefit of lentils.

Variety of vitamins and minerals

Lentils are rich in B vitamins (B1, B6 and folic acid), but also in minerals such as potassium, phosphorus, iron, iodine and zinc.

This legume also contains selenium and manganese in considerable quantities.

In terms of bioactive substances, they are interesting suppliers of phenolic compounds, flavonoids, isoflavones and other antioxidants.

Interesting combinations to get the best benefits from lentils

As lentils contain proteins of low biological value, in order to compensate for this limitation it is recommended to combine legumes with cereals so that you can obtain the missing amino acids and the protein is more complete and identical to sources of high biological value (meat, fish, dairy products and eggs). 

Furthermore, the body appears to have a greater capacity to absorb iron and other minerals found in legumes.

Combining lentils with a source of vitamin C (red and green peppers, citrus fruits such as oranges, lemons and grapefruit, acerola, kiwi, strawberries, broccoli and Brussels sprouts) increases the absorption of the iron present in them.

Conversely, you should avoid combining lentils with tea or coffee due to the presence of caffeine in them.

Legumes, such as lentils, are an excellent food, both in nutritional and organoleptic terms, as well as in terms of agricultural and environmental sustainability, which is why their consumption should be promoted throughout their life cycle.

In addition to all the health benefits of lentils, this legume is quite versatile and can be used in dishes as varied as salads, meatballs, hamburgers, soup, among others, thus acquiring all the benefits of lentils.

In Portugal, lentils are available all year round in supermarkets and bulk stores, with or without shells, whole or in halves, and also in flour. Last but not least, an option to include lentils in your snack could be Lentil and apple fruit crackers, they are healthy and delicious.