The Health Benefits of Lentils

Brief History of Lentils
Nutrients in Lentils
Lentils for Cholesterol Reduction
Lentils for Diabetes
Lentils for Digestion
Lentils for Weight Loss
Lentils for Cancer Prevention
Lentils for Cardiovascular Disease Prevention
Glycemic Index of Lentils
Adverse Reactions from Lentils

Brief History of Lentils

Lentils are legumes that grow like peas and beans in a pod, with two lentil seeds inside. They are fairly small and flat and when split into halves look like split peas. They never arrive fresh at the dinner table, but are cooked or boiled from dry and have an infinite shelf-life, one of the reason’s they were so popular with our ancestors.

There are hundreds of varieties of lentils, which range in color from yellow, orange, red, green, and brown to black and can be bought either with or without their skins.

Today, lentils are used throughout the world, particularly Eastern Europe and India. The famous Indian dish dhal utilizes the pulse with eight of the essential amino acids – with recipe variations the length and breadth of the country.

Nutrients in Lentils

Lentils are very rich in protein (about 26%), folic acid, and both soluble and insoluble dietary fiber. Lentils are also very high in Vitamin C and the B vitamins, and contain eight of the essential amino acids. They also contain many trace minerals. Lentils are one of the highest sources of antioxidants found in winter growing legumes.

NUTRITIONAL HIGHLIGHTS
Lentils, raw (Dry Weight)	Nutritional value per 100 g (3.5 oz)
Energy	1,477 kJ (353 kcal)
• Carbohydrates	60 g
Dietary fiber	31 g
• Fat	1 g
• Protein	26 g
• Vitamin A equiv.
Thiamine (Vit. B₁)	0.87 mg
• Folate (Vit. B₉)	479 μg
• Iron	7.5 mg
A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.

Lentils for Cholesterol Reduction

The soluble fiber in lentils also helps eliminate cholesterol, since it binds to it, reducing blood cholesterol levels. There is also evidence to prove that lentils can slow the liver's manufacture of cholesterol, which similarly helps to reduce levels in the body.

Lentils for Diabetes

Diabetics may be interested to know that the soluble fiber in lentils traps carbohydrates. This in turn slows digestion and absorption, which helps to prevent wide swings in blood sugar level throughout the day.

Lentils for Digestion

Due to their high levels of fiber, lentils increase the size of stool, which speed the journey of waste products through the gut; this means they are great to help alleviate constipation. Fiber can also help both reduce the risk and the symptoms of diverticulosis, a condition in which small pouches form in the colon wall (usually from the pressure of straining during bowel movements).

Lentils for Weight Loss

Because insoluble fiber is indigestible and passes through the body virtually intact, it provides few calories. And since the digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods, so people tend to eat less.

Lentils for Cancer Prevention

A study carried out by the Department of Nutrition at Harvard School of Public Health, Boston has shown that diets high in lentils and peas (which both contain high levels of flavones) have a reduced risk of breast cancer. These studies are not exhaustive, but have certainly thrown up some food for thought.

Lentils for Cardiovascular Disease Prevention

The intake of dietary fiber, particularly from lentils has been known to reduce the risk of coronary heart disease.

Glycemic Index (GI) of Lentils

In a study to determine the estimated glycemic index of various foods, it was concluded that lentils have a GI of 21 - 30.

Adverse Reactions from Lentils

The amounts of total oxalate in lentils exceed current recommendations for oxalate consumption by individuals who have a history of calcium oxalate kidney/urinary stones, and consumption should be limited.

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References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
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