Lentils grow in pods that contain either one or two lentil seeds per pod. They are either round, oval or heart shaped disks and are often times smaller than the tip of a pencil eraser.
Lentils are part of the legume family. Like other legumes, lentils don’t need to be soaked and are very easy to cook. While they come in a variety of colors, (green, brown, yellow and pink) all taste the same and all contain the same calories and nutrition.
Lentils contain a high concentration of dietary fiber and folate. Fiber is a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after meals. Lentils also provide good to excellent amounts of seven important minerals, B-vitamins, and protein, all with virtually NO FAT! Just 230 calories for a whole cup of cooked lentils. Lentils are also rich in copper and manganese. All help to support the antioxidant defense system. This system helps to prevent disease in a big way.
Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate (as well as vitamin B6) are around, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream which is a bad idea since homocysteine damages artery walls and is considered a serious risk for heart disease.
Lentil’s magnesium has yet another plus they support beneficial cardiovascular effects. Magnesium is nature’s own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients througout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.
In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistence, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group followed the standard American diabetic diet, which contains with 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormones that help blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglycerides levels by 10.2% and their VLDL (Very Low Density Lipoprotein) the most dangerous form of cholesterol) levels by 12.5%.
While providing a slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral compontent of hemoglobin, which transports oxygen from lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember, if you are pregnant or lactating, your needs for iron also increase. Growing children and adolescents also have increased needs for iron.
Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
In a study that examined food intake patterns and risk of death from cornonary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S. higher consumption of vegetables, legumes, fish and wine in Southern Europe; and higher consumption of cereals, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart diseas (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber did even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Lentils are believed to have originated in central Asia and have been consumed since prehistoric times. They are one of the first foods to have ever been cultivated. Lentil seeds have been found at archeological sites in the Middle East, dating back 8000 years.
