The Benefits of Lentils

The benefits of lentils are plenty. These nutritious and flavorful lentil beans are very healthy. Who would have thought that such small beans help lower cholesterol,  prevent blood sugar and digestive disorders, and are a good source of proteins, calcium, magnesium,  folate,  phosphorus, iron, vitamin B, vitamin C, and many other minerals? They also provide anti-aging benefits and are very low in fat and glucides but just enough calories to fill us up.

Facts to know about lentils:

1. Do not combine newly purchased lentils with old ones. They will cook unevenly.

2. Do not add salt while you cook the lentils. Add salt when they are completely cooked, otherwise they will harden.

3. Lentils have been found in the tombs of Egypt dating back to 2400 B.C. Egyptians used them as an aphrodisiac and thought that they had the power to enlighten the mind.

4. According to the Bible, Esau was tricked into selling his birthright for some red lentil stew.

5. Lentils are not very expensive and during the Word War II people were encouraged to eat lentils to help the economy.

Hippocrates, the father of medicine, called them “little wonders” and recommended men to consume these miraculous beans. Aristotle followed this practice and used to eat them with saffron. Some historical sources relate that lentils were one of the very first foods to be cultivated in Asia.

Now available throughout the year and almost everywhere on the globe, lentils can be prepared in many ways: soups, salads, dips, quiches, and even as an extra ingredient in breads. You might find this surprising but it’s a practice that has been used for centuries because this type of bread is rich in fibers and proteins.

Lentils are good for the heart

Many studies have confirmed the benefits of lentils for the heart, as they can reduce the risk of heart disease by a high percentage. Moreover,  the folate they contain controls the level of homocysteine in the blood and prevents damage of the artery walls.  Equally important is the magnesium which enhances blood circulation and prevents veins from blocking.

Lentils for Weight Loss & Digestion

Because they contain proteins they can easily substitute meat. Replacing red meat with lentils means you can have all the nutrients your body needs without the solid calories.  They also contain iron which adds to your energy level and folic acid, a very important nutrient. One cup of cooked lentils provides the recommended daily value of folic acid, thus it is recommended for vegetarians and pregnant women.

Lentils for Cancer Prevention

It has been proven that lentils stimulate cancer-preventing enzymes and can help lower harmful estrogen levels that could lead to breast cancer.  According to a study in the International Journal of Cancer, women who eat beans and lentils have a significantly lower risk of developing this type of cancer because they contain antioxidants. fiber and phytoestrogens.

The benefits of lentils for Diabetes

Lentils prevent extreme insulin increases and stabilize blood sugar levels because they provide a slower and more consistent source of glucose to the bloodstream as they stimulate less insulin release than other high glycemic foods. However, lentils contain 20 grams of carbohydrates per cup. That’s a fact that should be taken into consideration by diabetics. But keep in mind that not all the carbs are bad. The ones found in fruits, vegetables, whole grains, and starches are complex carbohydrates and are different than the simple ones found in potatoes, pasta, sugar, and other processed foods.  Lentil is also high in fiber which prevents type 2 diabetes.

Hope that seeing all the benefits of lentils you will consider including them in your diet.

Lentil Recipes:

Lentil Cream Soup

lentil soup

Red Lentil and Toasted Walnut Dip

red lentil dip

Join the Conversation

  1. Michael RIchardson Author says:

    Some great info here. I really need to reduce my meat consumption.

  2. Meron Author says:

    Very helpfull info. Didn’t know the benefit, but in my house we eat lentils in so many ways especially, when we fast!!
    Is it good for 11th month old baby?

    1. Ella-HomeCookingAdventure Author says:

      Yes, it is definitely ok for 11th month old baby. I gave lentils to my daughter too after 8  months. Eventually don't give anything new in that day so you know in case of allergies it is from lentils, though I doubt lentils may cause allergies.

  3. Everdeanne Author says:

    Great source of information on this wonderful legume. I’ve had IBS and other related gastrointestinal problems for many years until I incorporated lentils into my regular diet. Now thanks to this awesome food I no longer suffer from the crippling pain of IBS and my stomach problems are extremely few and far between.

    1. Ella-HomeCookingAdventure Author says:

      Thank you for your comment and sharing with us the benefits this great vegetable had upon you. I am glad you are filling better, hope your review will convince others to include lentils in their diet too. Keep in touch. 

  4. martha nemhara Author says:

    Wonderful site. Have been suffering from ibs also for a very long time. Have decided
    to continue forever on this delicious vegetable which has given me peace.

  5. LIl'Sara Author says:

    What is the mineral used to provide energy in lentil beans?

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