All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Bean Sprouts

Beans And Legumes

Beef

Beef And Veal

Beets

LENTILS

Typical serving size:

½ cup (3
5 oz or 99 g)

HOW THEY HARM

Bloating and flatulence

WHAT THEY HEAL

High cholesterol Blood sugar spikes Weight gain Constipation Anemia Heart disease Reproductive health Cancer Sometimes called pulses, lentils date back to the Stone Age and were among the first crops humans cultivated
They come in a variety of colors—red, green, brown, and black—but all varieties are high in protein and low in calories and fat
They’re also inexpensive, quick cooking, and packed with protein, fiber, iron, and B vitamins

Health Benefits

Lowers cholesterol
Lentils are loaded with fiber—16 g in each cup of the cooked legumes—and it’s the soluble fiber found in lentils that is the key to their cholesterol-lowering abilities
Evens out blood sugar
The fiber in lentils protects against spikes in blood sugar, which aids in diabetes management
Aids in weight loss
Lentils are a source of low-glycemic carbohydrates, which help sustain energy, keep you full, and keep you regular
Can help prevent anemia
Lentils are a good source of iron, necessary for energy and preventing anemia
Boosts heart health
The niacin (B3) in lentils protects against cardiovascular disease and helps lower cholesterol, while folate (B9) helps regulate hormones and supports reproductive health
The potassium and magnesium in lentils help regulate blood pressure
Protect against cancer
The B vitamins in lentils act as anti-cancer agents

Health Risks

Bloating and flatulence
Like other legumes, lentils have hard-to-digest sugars called oligosaccharides that can cause gas and bloating
While lentils do not require soaking, minimize digestive problems by soaking and draining lentils before cooking thoroughly

Allergies

Add nutrition and fiber to pilafs by substituting lentils for some of the rice

Simmer a pound of lentils in 2 qt of chicken or vegetable stock, a can of diced tomatoes, and chopped carrots and onions for a simple-to-make stew

Toss cooked lentils with a little red wine vinegar, extra-virgin olive oil, chopped scallions, parsley, salt, and freshly ground black pepper for a flavorful and nutritious salad

Buying Tip

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The common khaki-colored lentils are widely available in supermarkets; the more delicate green and red lentils may be harder to find
Red lentils cook faster than the khaki ones

Choose bagged lentils and sort through them before cooking, discarding any that are shriveled

Storing Tips

Store lentils in a cool, dry place for up to 6 months

Don’t mix new lentils with older ones, because older lentils will take longer to cook