Whether you're aiming to boost your protein intake, improve digestion, or enhance heart health, there's a lentil variety to meet your needs.
7 Amazing Health Benefits Of Lentils You Should Know
Lentils have been a dietary staple for thousands of years, revered not only for their versatility in cooking but also for their profound health benefits. These tiny legumes pack a punch of nutrition, making them an essential part of a balanced diet. From promoting heart health to stabilising blood sugar levels, different types of lentils offer unique benefits that contribute to overall well-being.
Understanding the nutritional power of different lentils
Different varieties of lentils, including red (Masoor Dal), green (Sabut Masoor), black (Urad Dal), and yellow (Moong Dal), each offer distinct nutritional profiles and health benefits. Whether you're aiming to boost your protein intake, improve digestion, or enhance heart health, there's a lentil variety to meet your needs.
1. Rich in protein and fibre
Lentils, including red (Masoor Dal), green (Sabut Masoor), black (Urad Dal), and yellow (Moong Dal), are some of the richest plant-based sources of protein and fibre. Red lentils, for instance, are easily digestible and have a higher fibre content, which aids in digestion and helps maintain steady blood sugar levels. Black lentils are particularly high in anthocyanin, powerful antioxidants that protect against cell damage. The protein in lentils is crucial for muscle repair and growth, making them an excellent choice for vegetarians and vegans seeking to meet their daily protein needs.
2. Heart health
Lentils contribute to heart health through their high content of soluble fibre, potassium, and folate. Yellow lentils (Toor Dal) are particularly beneficial due to their low fat content and ability to lower bad cholesterol (LDL). The magnesium in lentils also helps to relax the blood vessels, improving blood flow and oxygenation throughout the body, thereby reducing the risk of hypertension and heart disease. Regular consumption of lentils has been shown to decrease the risk of coronary heart disease by up to 22%.
3. Stabilises blood sugar levels
Due to their low glycemic index, lentils release energy slowly, which helps in stabilising blood sugar levels and preventing insulin spikes. Green lentils (Moong Dal) are especially effective in controlling blood sugar due to their high soluble fibre content. This makes them a great dietary choice for individuals with diabetes or those at risk of developing the condition. Incorporating lentils into your meals can help in managing weight and reducing the risk of metabolic syndrome.
4. Packed with iron
Iron is a critical component for the production of haemoglobin in red blood cells, which transports oxygen throughout the body. Brown lentils (Masoor Dal) are particularly rich in non-heme iron, making them an excellent choice for those at risk of iron deficiency, such as pregnant women, menstruating women, and vegetarians. Consuming lentils with vitamin C-rich foods, like tomatoes or citrus fruits, can enhance iron absorption, helping to prevent anaemia and boost overall energy levels.
Lentils are a great protein source for vegetarians and vegans
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Also Read: 10 Ways Incorporating Lentils Into Your Daily Diet Can Boost Your Health
5. Supports digestive health
Lentils are an excellent source of dietary fibre, which is vital for maintaining a healthy digestive system. The insoluble fibre found in lentils, such as in green lentils, adds bulk to the stool and promotes regular bowel movements, preventing constipation and promoting colon health. Additionally, the prebiotic properties of lentils feed the beneficial bacteria in the gut, supporting a healthy microbiome, which is crucial for immune function and overall health.
6. Boosts energy
Lentils, especially yellow lentils, are rich in complex carbohydrates, which are a key source of sustained energy. Unlike simple carbohydrates, the complex carbs in lentils are broken down slowly, providing a steady release of glucose into the bloodstream. This not only helps in maintaining energy levels throughout the day but also supports cognitive function and physical endurance. Lentils are also rich in B vitamins, including folate and niacin, which play a crucial role in energy metabolism and the reduction of fatigue.
7. Promotes weight loss
Lentils are low in calories and high in protein and fibre, making them an ideal food for weight management. The fibre in lentils helps you feel fuller for longer, reducing overall calorie intake and preventing overeating. Red lentils, in particular, are effective for weight loss due to their high satiety factor and ability to stabilise blood sugar levels. The combination of protein and fibre in lentils also helps in maintaining lean muscle mass while losing fat, making them a perfect food for those looking to achieve a healthy body composition.
Lentils, whether red, green, black, or yellow, are nutritional powerhouses that offer a wide range of health benefits. Their high protein and fibre content, combined with their low glycemic index and rich micronutrient profile, make them an essential component of a healthy diet. By incorporating lentils into your meals regularly, you can support heart health, stabilise blood sugar, boost energy, and even aid in weight loss, all while enjoying delicious and versatile dishes.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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