Many people eat lentils and don’t even know what they are doing to their body!
It’s very rich in a variety of nutrients, and it provides all of this in a digestible form. It is one of the most abundant sources of plant protein after soya.
Many people don’t realise that lentils have so many positive health benefits, but they have been an important part of our diet for centuries, thanks to the fact that they are the easiest of all legumes to digest.
Why are lentils good?
Lentils are a special vegetable. There are few vegetables that are as nutritious and easily digestible. It can provide 340-350 kcal, 1430-1480 kJ of energy per 100 grams, which is not a small amount. It also has an unusually high protein content of around 25-28%. Not far behind soy, which is known to contain the most protein. In addition, it is non-allergenic and its nutrients are easily digestible, with a high proportion of amino acids in free form. Its amino acid composition and digestibility are better than those of beans or peas.
It contains essentially all of our essential amino acids, including essential amino acids that are essential for humans but cannot be produced by our bodies. Compared to animal protein sources, the amount of cholesterol and other fats consumed with lentils is negligible, accounting for only 1-2% of the total amount of lentils consumed. It is no coincidence that it is highly valued by Asian peoples who live mainly on vegetable matter.
It also has a very high carbohydrate content, 53-60 grams per 100 grams, but as it has a low so-called glycaemic index, it is an ideal source of slow-absorbing carbohydrates for diabetics.
This includes about 40 grams of starch, 3-4 grams of vegetable fibre, which is a favourable value, and 1-3 grams of sugar. It contains significant amounts of raffinose and stachyose, sugars which may be responsible for bloating and intestinal gas formation after eating lentils. Unfortunately, many people are forced to avoid lentils because of this.
Lentils are good for the eyes because of their high vitamin A content, and their vitamin B1 (thiamine) content of around 0.8 mg is also significant. One cup of lentils provides 90 percent of our folate needs, so it is highly recommended for pregnant women, for example, if they are not sensitive to wind. The minerals present are potassium, iron (7.5 mg) and zinc, which is very important for metabolic regulation.
Lentils are more than half carbohydrate and contain only 1.4 percent fat.
It also provides our bodies with iron, potassium, magnesium and calcium. Anyone who thinks that’s the end of the positives is sorely mistaken. It also contains a wealth of vitamins such as vitamins A, B1, B6 and E. Its fibre content is also important, as 100 grams of lentils contain 10 grams of fibre, which means that a bowl of lentil stew can provide a quarter of our daily fibre requirement (30 g).
But that’s not all, as it also contains important bioactive substances such as saponin, flavonoids and phenolic acid, which reduce the risk of certain cancers and cholesterol levels. Many people don’t realise that lentils have so many positive effects on our health, even though they have been an important part of our diet for centuries, thanks to the fact that they are the easiest of all legumes to digest. When eaten with other high-protein foods (potatoes, vegetables, lettuce, peanuts, various seeds, cereals, eggs, dairy products), it can even replace meat.
In short, eat plenty of lentils, not just at New Year, but all year round.
