Lentils might be tiny, but never let their size fool you. They are packed with numerous nutrients, starting from gut-friendly fiber to immune-boosting zinc. They are also considered as the essential ingredients in plant-based meals due to their texture and versality. Besides, lentils are also affordable and cook quickly.
Lentils are the edible seeds of lentil plant, which is native to Asia and North America. They are also popular as “legumes”. Lentils are available in many varieties: brown, green, red and yellow.
They are noteworthy to be put in your diet, especially if you’re a vegetarian or vegan. If you’re interested in consuming lentils, you can also read these health benefits of rice and lentils.
Let’s discuss each of these 7 health benefits of green lentils for your body.
- Support the Digestive System
Green lentils are rich in prebiotic fiber, which promotes digestive function and feed the beneficial gut bacteria. As we know these beneficial gut bacteria are good and important for our health. A diet which is rich in fiber is associated with a number of health benefits, including a reduced risk of colorectal cancer.
Besides, green lentils may also help in easy bowel movements. Easy bowel movement will lead to decreased constipation. If you commonly experience constipation, you can spend time reading these benefits of banana for constipation. Banana is yummy yet brings a lot of health benefits for our body.
Lentils may tend to cause bloating and gas, however, you can prevent this by soaking lentils or sprouting them so that it will be easy for you to digest them.
- Good for Your Heart
As green lentils are rich in fiber, folic acid, and potassium, they are good for maintaining heart health. It’s not only the fiber that has the link to a lower incidence of cardiovascular disease, but it also may slow down the progression of the disease in high risk individuals.
If you’re a vegan or vegetarian, consuming green lentils will add the supply of essential vitamins, minerals and fibers to your body. They also provide protein which is perfect for replacing meat in the diet. As a result, the risk of getting heart disease can be decreased.
If you’re a vegan and looking for meat replacement, then you can consume purple yams. These health benefits of purple yams will tell you all about it!
- Help Controlling Diabetes
There’s a comparative study published in the American Journal of Clinical Nutrition which showed that dietary fiber was found to be possibly high in the case of the legume family. Lentils, together with beans and peas, belong to legume family.
Green lentils may also help in controlling blood sugar level. Dietary fiber may also slow down the rate at which food is absorbed by the blood. As a result, blood sugar level can be maintained constantly.
- May Improve the Nervous System
It was a long time ago people believed that micronutrients such as vitamins and minerals did not have any effect on the functioning of the brain. However, there has been some research suggested that for the proper functioning of the brain, we need vitamins and minerals as they are incredibly important.
- Help Boost Metabolism
Green lentils are a good source of many vitamins, including B3. This vitamin plays an important role in boosting the systems: digestive and nervous systems. Furthermore, vitamin B3 also offers many benefits, such as controlling cholesterol and improving the lipid profile.
- Fight Fatigue
Fatigue is commonly caused by iron deficiency. Not getting enough iron in the diet can affect how efficiently our body uses the energy. Plants provide nonheme iron and green lentils are good source of it. Nonheme iron is essential for people who don’t consume meat for health and other reasons.
You can try combining iron with vitamin C rich foods, such as citrus, berries, and peppers as they stimulate the process of absorption.
Are you fatigue? Then, you can try consuming sourwood honey. Read more about it in health benefits of sourwood honey.
- Lower Cholesterol Level
Green lentils are great to reduce cholesterol level as it contains high levels of soluble fiber. By reducing cholesterol level, you will be able to avoid certain chronic diseases, such as heart disease and stroke. It’s all because all your arteries are kept clean.
Cholesterol level can be controlled by consuming some types of food. You can read health benefits of beet for cholesterol.
Aside from those health benefits mentioned above, consuming lentils also give some disadvantages. First, the risk of getting kidney stones and kidney disease. Green lentils contain high concentration of oxalate compounds which are responsible for the formation of kidney stones. Hence, people who suffer from kidney stones should stay away from legumes and lentils.
Green lentils also contain fermentable carbohydrates which may lead to digestive symptoms, especially if you have irritable bowel syndrome.
The tips? Drink plenty of water after consuming lentils to prevent constipation. Besides, consume small amounts of fiber at each meal, do not consume them in a big amount.