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Boost Your Nutrition With Lentils

Posted by Lynda on November 13th, 2012 (Diet, Nutrition)

Sydney dietitian Lynda Hamilton explains how to boost your nutrition with lentils.

 

Lentils are the original superfood – not only can they lay claim to being the first pulse cultivated by humans more than 8000 years ago, they are also one of nature’s power-houses of health-giving nutrients.   Adding lentils to your diet is the easiest way too boost your nutrition.

Lentils protect against heart disease, are high in fibre, low in fat, good for pre-diabetics and diabetics, and are the plant with the highest protein content.   Here’s why you should boost your nutrition with lentils:

Protect Against Heart Disease

Lentils are great for the heart.  They contain soluble fibre which helps the body lower cholesterol levels.  They also contain vitamin B12 and magnesium, both of which are essential for a healthy cardiovascular system.

Good for Intestinal Health

Lentils have a high insoluble fibre content which means they are good for intestinal health and digestion, easing constipation and helping with IBS symptoms.

Ideal for Diabetics and Pre-Diabetics

Lentils are a low GI food which means they have very little effect on blood sugar levels so they are an ideal food for diabetics and pre-diabetics.

Lentils for Weight Loss

A little goes a long way with lentils because they are exceptionally filling and satisfying.  They are also low in calories so you eat until you feel satisfied and still lose weight.

High in Iron

Lentils are a good source of iron, a mineral that is essential for carrying oxygen around the body and key to ensuring we have plenty of energy and don’t feel lethargic.

Adding Lentils To Your Diet

Lentils have a wonderful earthy nutty flavour and are very versatile.  They  come in different colours – green, brown, black, orange and yellow.  The green, black, brown and French puy lentil all hold their shape after cooking so are ideal for salads.  The others break down, so are better for soups, stews, dhal and sauces.

Unlike beans, lentils do not need to be soaked before cooking.  To cook dried lentils simply boil them in water for 20-25 minutes, drain and use.   Canned lentils are fine although they do have a higher GI than dried ones.

Here’s a healthy lentil recipe from an earlier post:  Black lentil, beetroot and feta cheese salad

By Lynda Hamilton

Lynda Hamilton is an  Accredited Practicing Dietitian and Accredited Nutritionist BSc, BHSc (N&D) at Hamilton Dietetics.  If you would like to speak to a dietitian in Sydney, get in touch with Lynda.

 

 

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