On the other hand, tannins are high in health-promoting antioxidants (25). Lentils make the dish a healthy source of vegetarian protein, while the vegetable, spice and herb ingredients supply valuable vitamins, minerals and phytochemicals. Lentils are rich in polyphenols. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets (1, 3). Lentils are easy to cook. They're rich in fiber and contain about a steak's worth of protein‚ - making them a healthy meat substitute for vegans. According to the USDA, per quarter cup, raw red lentils contains 321 milligrams of potassium which your body needs for proper nerve transmission and muscle function, including your heart. and Legumes are high in protein and fiber, but also contain anti-nutrients. That being said, lectins may possess anticancer and anti-bacterial properties (22, 23). Newer to markets are Beluga lentils, which are similar in texture to French lentils but are black in color. They’re easily cooked in 5–20 minutes, which — like soaking — reduces their antinutrient content. Additionally, studies show that fiber from foods such as legumes can help improve heart, metabolic, digestive and immune function by carrying waste, excess fat and toxins out of the body. But red lentils always seemed quite different. In addition to the vitamin and mineral content that can help your heart stay strong, the fiber in lentils can also participate by helping to lower your cholesterol levels. Add to Tracking Add to Compare Create Recipe Add to My Foods. It’s also worth noting that the polyphenols in lentils don’t appear to lose their health-promoting properties after cooking (6). Whether you're following a vegan lifestyle or want variety in your diet, there are many reasons for considering meat alternatives. Though it’s not yet understood how, polyphenols may improve blood sugar levels (1, 12). One test-tube study found that lentils were able to inhibit the production of the inflammation-promoting molecule cyclooxygenase-2 (9). According to a review published in the International Journal of Molecular Sciences in November 2017, lentils have a potential beneficial connection to reducing the incidence of diseases, such as diabetes, obesity, cancer and heart disease, due to their nutritive value, bioactive compounds and polyphenol-rich content. Lastly, lentils provide 2 grams of naturally-occurring sugar.Lentils have a glycemic index (GI) of about 35, althou… Read more: 4 Ways to Speed Up the Digestion of Food and Avoid Discomfort. However, lentils generally contain low amounts of these, and it’s unlikely that trypsin from lentils will have a major effect on your protein digestion (20). Economical and easy to prepare, lentils can help your digestion, protect the heart, maintain your bones and support weight loss. Red lentils are a great source of B vitamins, necessary to transform the food you eat into the energy that your cells must have for the proper functioning of your heart, brain and blood cells. Data from Nutrition Reviews, published in December 2017, reports that this amount represents a reasonable target for promoting the dietary and nutritional attributes of legumes, including protein, fiber, folate, iron, potassium and zinc. Fibre. Eating lentils is associated with an overall lower risk of heart disease, as it has positive effects on several risk factors (1, 13). An Apple a Day Keeps the Doctor Away — Fact or Fiction. Red lentils, like all types of lentils, are not only a great source of low-fat, plant-based protein, but contain a wealth of B vitamins, many essential minerals and fiber. Green lentils are the best choice for salads. any of the products or services that are advertised on the web site. 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