Locally grown in Canada, lentils are budget-friendly, and high in fiber and complex carbohydrates, while low in fat and calories. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen. Their exceptionally low glycemic index (GI) values and resistant starch content make them suitable for a diabetic diet.
Just 100 grams of green lentils packs in a whole day’s worth of the fiber you need. In addition to gut motility, high intake of fiber is associated with lower blood cholesterol levels and protection against developing colon cancer and Type 2 diabetes.
100 grams of split red lentils has more potassium than a large banana. Potassium can counteract the damaging effect of sodium and has been shown to lower blood pressure.
Out of all plant-based foods, lentils contain the most folate. A type of B-vitamin, folate helps support red blood cell formation and proper nerve functions. It also plays an important role in lowering artery-damaging homocysteine. In addition, this water-soluble vitamin may help prevent anemia.
Just 100 grams of lentils provides 50% of your daily iron needs. Iron plays an integral role in forming hemoglobin in blood and myoglobin in muscles, both of which carry oxygen to the cells. That’s why fatigue and tiredness are usually the first symptoms people notice when they are low in iron. Adult women require double the amount of iron that men do. For vegetarians, getting enough iron is particularly challenging.
A serving of lentils contains more protein than a serving of yogurt. A ¾ cup serving of lentils provides about 13 grams of protein. With such a high protein content, no wonder lentils are regarded as a meat alternative in Canada’s Food Guide.
100 grams of red lentils provides 100% of your daily manganese needs. Manganese is stored mainly in bones and in major organs, including the liver, kidney, and pancreas. It plays a role in maintaining normal blood sugar level, and helps protect against free-radical damage.
Preparing lentils is as easy as 1-2-3: just rinse, boil, and season. Unlike beans, lentils do not require soaking at all.
Go UnDiet: 50 Small Actions for Lasting Weight Loss, by Gloria Tsang, RD