Bitter Food Hero No 6: Lentils
In the series that counts down the healthiest options in each of their respective food categories, lentils nestle onto their throne as kings of the pulses.
You don’t make friends with salad. And lentils.
As a testament to their bitterness, lentils refuse to be found on any fast-food menu and have become something that flares nostrils in disgust and distrust.
Roman and Egyptian children who were alive 10,000 years ago may have felt the same about lentils, but probably didn’t appreciate that they were biblically healthy enough to nourish the most prolific civilizations on earth.
Unsexy as they may be, here’s why they’re worth adding to your food diary.
Lentils Rewire Your Internals
Blood vessels running with blockages don’t do your ticker any favors, but lentils have got your back, and front.
A single 130g serve of them each day will help you reduce your cholesterol by up to 5%.
Okay, so the meta-analysis of 26 studies found the same serving of beans, peas and chickpeas will do the same job since they’re part of a similar family, but lentils do better because they have higher nutrient levels.
Get Down to Your Fighting Weight
These little bitter little plant pills may be better than a weight loss pill.
Researchers got folks to eat another 130 serving of lentils each day and found after 6 weeks they enjoyed a 0.34kg weight loss.
They figured this out by reviewing 21 clinical trials on the topic and while it may not seem like much, it will lead to 3kg (7lb) weight loss over a year without changing any other foods you eat.
There’s nothing magical about this, lentils just make you feel fuller for longer. Easy!
A Cure All Tablet
The size of your typical medication, lentils don’t mind doing the same job, sans the Rx paperwork.
Lentils are loaded with polyphenols that are antioxidants, anti-inflammatory and may even protect the health of your brain.
They help you feel better from the inside out by quelling an inflammatory lifestyle or if you’re regularly training so hard you can taste it.
Nutrient Pills
Lentils, like Antman, are heroes that work hard on macro and micro scales.
Micronutrients include the likes of iron, B6, potassium, thiamin, and manganese, without forgetting the inclusion of folate, zinc, and selenium. Yum!
Macro nutrient wise, they roll with 116 calories per 100g which has at least 10g of protein and 20g of carbs, ideal for anyone looking to gain muscle or lose fat.
Lentils aren’t sexy but eat them anyway
We all have that one boring friend and lentils occupy that same taste persona.
Like your friend, they add value, but also have an anti-nutrient vibe in the form of phytic acid that can make iron and zinc harder to absorb.
That doesn’t mean your friend doesn’t get invited to the party, they just need special treatment the way lentils do by soaking them in water before you cook them.
They’re a great addition to any slow cook meal, soup, stew, casserole, curry and even sprinkled on salads.
And there you have it, they’ll never be your BFF, but they’re bitter and healthy enough to make sure they’re always lurking around you at mealtimes.