A - Z of superfoods: L for Lentils

A - Z of superfoods: L for Lentils

Love em’ or hate em’, lentils deserve a bit more street cred. Why? Because they’re packed with nutritional benefits and are cheap as – well, lentils - to buy.

They come in a rainbow of colours and are super-quick to cook up. If nothing else this autumn, learn to love your lentils.

A (VERY BRIEF) HISTORY OF LENTILS

Lentils originally come from central Asia and have fed humans for more than 8000 years. Never hugely popular with the wealthy, they were widely considered the “poor man’s meat”.

However, their health benefits have long been recognized: Hippocrates  was one of the first physicians to prescribe them to his patients for liver ailments.

They may not be what your grandmother regularly served up, but thankfully we British are increasingly enamoured of the humble lentil. They’re now commonly found in supermarkets; and you really don’t have to be vegetarian to eat them!

SUPER-HEALTHY BENEFITS

Lentils are a true superfood. They contain high levels of folate, iron and manganese as well as anti-carcinogenic phytochemicals.  They also contain B1, B5, zinc and selenium which all help boost the immune system – ideal during cold and flu season.

They have a low glycemic index, meaning they take longer to break down which helps to mop up undesirable animal fats and trans-fats. Lentils have also been shown to make a dramatic effect on lowering blood pressure.

Great for dieters, lentils are one per cent fat and 44 per cent insoluble fibre. The high levels of soluble and insoluble fibre helps to stabilize blood sugar levels, eliminate blood cholesterol and reduce the risk of obesity and type 2 diabetes. It also means lentils take longer to chew and make you feel fuller for longer.

Each one-half-cup cooked portion contains 115 calories, 8 grams of fibre and 9 grams of protein, which helps to build lean muscle tissue. They are, however, an incomplete protein. Combine them with nuts, seeds, grains or rice to get the full spectrum of benefits.

BUDGET BITES

Bite for bite, lentils are among the most nutritious foods around yet cost just pennies. With more people having to cut down on grocery bills, lentils are a great addition to your shopping basket.

Try some budget recipes like this Lentil Ragu, spicy Lentil Curry or try this twist on traditional burgers with Chickpea and Lentil patties

You can also sprout them to create your own salads or add to sandwiches and pittas. Sprouting also increases their amino acids and improves digestion so you’ll increase the benefits even more.

Lentils are also gluten-free, making them a great choice for those with gluten-intolerance. Anyone can eat lentils!

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Matthew C.
30 October 2015

Matthew C.

Lentils aren't great to eat on a paleo diet. There is a misconception that they are so great for you. In fact, they contain many 'anti-nutrients' and are hard for many people to digest, causing stress on the body.

Phillip H.
28 October 2015

Phillip H.

I'd forgotten about lentils, to my shame. Time for some warming winter soup.

Emma C.
27 October 2015

Emma C.

We often do half mince half lentils in our bolognaise sauce. it saves money, is healthy and you really can't notice much different in taste.

Mike D.
26 October 2015

Mike D.

I never even heard of lentils until I was in my twenties. it just wasn't something my parents fed us in the 80s. But now I love them, and feel 'normal' eating them!

Roger B.
26 October 2015

Roger B.

yum - liking these ideas!! Off to make that curry which will go down very well here.

Tanya M.
26 October 2015

Tanya M.

It's so easy to work lentils into your diet there's no excuse not to when they're this nutritious (unless you don't like them obviously). We have them in almost every curry and casserole, just like veg.

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