February 26, 2023 - Shelly Jones
Lentils are a type of legume known to have many health benefits. Pulses are a good source of plant-based protein, fiber, vitamins and minerals. Lentils are one of the oldest cultivated crops, dating back more than 9,000 years to ancient Greece and the Middle East. Lentils come in a variety of colors, including green, brown, yellow, red and black.
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Let us look at the top 5 health benefits of eating lentils.
Lentils are low in fat and high in fiber, which may help lower cholesterol levels and reduce the risk of heart disease. Lentils contain compounds called phytosterols, which have cholesterol-lowering properties. Studies have shown that consumption of pulses can reduce the level of LDL or bad cholesterol by up to 20%. Studies have also shown that consuming lentils as part of a healthy diet for up to eight weeks can significantly lower both systolic and diastolic blood pressure.
Lentils have a low glycemic index, which means they digest slowly and can help stabilize blood sugar levels. It may be helpful in the management and prevention of type 2 diabetes. Studies have shown that eating lentils for three months can lower fasting blood glucose levels and improve insulin sensitivity.
The high fiber in lentils may promote digestive health and help prevent constipation and other digestive issues. Lentils are a good source of prebiotics, a type of fiber that increases the beneficial bacteria in your pet and promotes digestive health.
Some studies have shown that consuming lentils may have cancer-preventive effects, possibly due to their high content of antioxidants and other beneficial compounds. Lentils are rich in antioxidants like polyphenols, flavonoids and carotenoids, which protect cells from damage caused by free radicals. Lentils contain compounds that have anti-inflammatory properties, such as saponins, which help reduce inflammation and prevent the growth of cancer cells. Lentils contain phytochemicals such as lignans and phytosterols, which have been shown to have anticancer properties. Lignans, for example, have been found to inhibit the growth of breast cancer cells.
The protein and fiber in lentils can help to promote feelings of fullness and satisfaction, which can be helpful in managing weight. Lentils are rich in nutrients such as iron, folate, and potassium, which are important for overall health. Consuming nutrient-dense foods can help to improve energy levels and reduce the risk of nutrient deficiencies, which can interfere with weight loss efforts.
Lentils can cause gas and bloating in some people due to the high fiber content. To reduce these symptoms, start by eating smaller portions of lentils and gradually increase your intake over time. Also, be sure to drink plenty of water and chew your food thoroughly.
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