Different Types Of Lentils
Lentils are classified into different categories based on their color. You can usually find brown, red, green, black, and yellow lentils. Here are some of the most common types of lentils:
Brown Lentils: These are the most common variety of lentils. They have a mild, earthy flavor. They are available in colors ranging from light brown to very dark brown. They take 20 to 30 minutes to cook and can hold their shape well during cooking. They taste best in soups and stews. Puy or French Green Lentils: These are small and mottled green with a glossy outer cover. They also can retain their shape after cooking and have a peppery taste. They have originated from the French region of Le Puy. These puy lentils have a crunchy texture and are ideal for salads and other side dishes. Red Lentils: These lentils are the fastest to cook. They can cook within 10 minutes or less. These are a great addition to your meal and are rich in iron. These are the sweetest lentils and have a nutty flavor. You will find them as masoor dal in Indian and Middle Eastern markets. Beluga: These are disk-shaped, tiny, and black. They very closely resemble caviar. They are naturally gluten-free and can make a great base for warm salads. These are some of the important types of lentils available worldwide. We will look at their health benefits in the next section.
What Are The Benefits Of Lentils?
1. May Improve Heart Health
Lentils are rich in bioactive compounds like polyphenols that help reduce the risk of cardiovascular diseases. A review published in the International Journal of Molecular Sciences suggests that consumption of lentils may help protect against cardiovascular diseases (CVD) (1). Another study conducted by the University of Indonesia (Jakarta) found that lentils can protect against cardiovascular diseases (2). Lentil sprouts also showed a positive effect on serum lipid levels in overweight and obese individuals with type 2 diabetes. Intake of 60 grams of lentil sprouts for eight weeks could positively impact their lipid levels (3). Lentils are also rich in dietary fiber and may help lower LDL cholesterol levels and improve heart health (4), (5). They also can potentially prevent the development of atherosclerosis (build-up of fat in artery walls) (6).
2. May Support Digestive System
Lentils contain prebiotics that help promote the growth of Lactobacillae in the gastrointestinal tract. This, in turn, may promote gut health (7). Their high dietary fiber content also has a protective action against colon cancers (8). Lentils can also help promote bowel movements, prevent constipation, and keep the digestive tract healthy. Another study conducted by the University of Saskatchewan (Canada) found that consumption of green lentils may increase fecal weight (9).
3. May Be Beneficial During Pregnancy
One cup of cooked lentils has 358 µg of folate (10). Intake of foods rich in folate may help prevent neural tube defects in babies (11). According to the Centers for Disease Control and Prevention, women should consume 400 mcg of folate every day (12). Pregnant women are also recommended to consume diets rich in high-quality carbohydrates like lentils (13).
4. May Have Anticancer Properties
Lentils contain a unique protein known as plant lectin that has anticancer potential (14). They act as anticancer agents and may inhibit tumor growth cancer cell proliferation. In addition, the selenium in lentils may help reduce cancer risk (15). A diet rich in selenium may reduce the risk of cancer of the colon, prostate, skin, and bladder. However, more studies are warranted to understand this benefit of lentils in humans.
5. May Help Manage Blood Sugar Levels
A review published in the Journal of Chiropractic Medicine suggests that foods high in dietary fibers help control blood sugar levels (16). Another study conducted on 3349 people found that regular lentils can help prevent type 2 diabetes in older adults with high cardiovascular disease risk (17). However, more studies are needed to prove this claim. Intake of lentils in optimal amounts may also help in weight control (18). The high iron content in lentils may also help treat iron-deficiency related anemia (1). These are the health benefits of eating lentils. We discuss the nutritional breakdown of lentils in the following section.
Nutrition Profile Of Lentils
According to the U.S. Department of Agriculture, one cup (198 g) of cooked lentils contains (10):
Calories: 230 kcal Protein: 17.9 g Fat: 0.752 g Carbohydrate: 39.8 g Fiber: 15.6 g Calcium: 37.6 mg Magnesium: 71.3 mg Iron: 6.59 mg Phosphorus: 356 mg Potassium: 731 mg Sodium: 3.96 mg Zinc: 2.52 mg Vitamin C: 2.97 mg Niacin: 2.1 mg Pantothenic acid: 1.26 mg Thiamin: 0.335 mg Riboflavin: 0.145 mg
These vitamins, minerals, plant compounds, and phytochemicals offer several health benefits. They also are high in plant protein and dietary fiber. Adding lentils to your daily diet can help you reap their benefits.
How To Add Lentils To Your Diet?
Serve crispy glazed pork belly with aromatic lentils with baked eggs and toast for a luxurious spin of bacon and eggs. Add lentils to any soup for added nutrients. Warming French lentils with walnuts and goat cheese can be a protein-packed vegetarian lunch option. Broil salmon over lentil salad for your dinner. Make lentil soup with lots of vegetables. Prepare stews with lentils. Try making dips and spreads with lentils. Use lentils instead of beans in any recipe. Precook lentils and keep them in the refrigerator for a quick protein source. Make a lentil dip by mashing cooked lentils with a fork and adding garlic, onion, chili powder, and chopped tomatoes.
You may also try the following simple and delicious recipes.
3 Simple Recipes You Can Try
1. Red Lentil Curry
What You Need
Red lentils – 2 cups Vegetable oil – 1 tablespoon Curry powder – 1 tablespoon Onion – 1 Curry paste – 2 tablespoons Ground cumin – 1 teaspoon Ground turmeric – 1 teaspoon White sugar – 1 teaspoon Salt – 1 teaspoon Minced garlic – 1 teaspoon Minced ginger – 1 teaspoon Tomato puree – 1 can (14.25 ounce)
Process
2. Lentil Tacos
What You Need For Tacos
Chopped tomatoes – 1 cup Shredded lettuce – 1 cup Chopped fresh cilantro – ¼ cup Vegan corn or flour tortillas – 8 (6 inches) Lime – 1 (cut into eight wedges) Guacamole – 1 cup
For Spice Mix
Ground ancho chili powder – 2 teaspoons Ground coriander – ½ teaspoon Salt – ½ teaspoon Ground fennel seed – ¼ teaspoon Ground cumin – 1 teaspoon Dried oregano – ½ teaspoon
For Filling
Cooked brown or green lentils – 2 ½ cups Tomato paste – 3 tablespoons Minced onion – 1 Hot sauce – 1 teaspoon Water – 2 tablespoons Chipotle chilis – 2 Minced garlic – 2 cloves Olive oil – 2 teaspoons
Process
3. Cranberry Lentil And Quinoa Salad
What You Need
Dried lentils – 1 cup Bay leaves – 2 Quinoa – 1 Water – 2 cups
Dressing
Olive oil – 3 tablespoons Finely chopped green onion – 1 Honey – 1 teaspoon Lemon juice – 3 tablespoons White wine vinegar – 1 tablespoon Salt – ¼ teaspoon Dried cranberries – ½ cup Crumbled feta cheese – ½ cup Coarsely chopped walnuts – ½ cup Ground black pepper – to taste
Process Lentils are generally considered safe for many people. But they may also cause side effects in some. Scroll down to know in detail.
Side Effects Of Lentils
Intake of lentils is generally safe for many. However, lentils also contain compounds like trypsin inhibitors and anti-nutrients. These compounds include phytic acids that may bind to minerals like zinc, calcium, and iron and reduce their absorption in the body (19). Tannins and lectins are other natural compounds that may prevent the absorption of certain nutrients if consumed in excess (20), (21). The anti-nutrient content of lentils may decrease if they are soaked in water. Intake of lentils in higher amounts may also cause constipation and flatulence. They may even cause allergic reactions due to the presence of Len c 1 and 2 allergens (22). However, more studies are warranted to further understand these side effects. Do lentils make you gain weight? No, lentils cannot make you gain weight. Moreover, if consumed in moderation, they effectively help with weight loss because of their low-calorie content. Do lentils burn belly fat? Lentils are rich in soluble fiber. If included as part of a healthy diet and coupled with regular exercise, they may help reduce belly fat. Which color lentil is healthiest? Black-colored lentils are the healthiest as they are loaded with protein, fiber, calcium, and potassium that can promote overall health. Do lentils make you poop? Yes, lentils make you poop. These are packed with fiber that help relieve constipation and ease bowel movements. Do lentils boost metabolism? Yes, lentils help boost metabolism as they are high in protein. They are also rich in fiber that helps in the growth of beneficial gut bacteria.
