An adaptable superfood that’s cheap to buy is an incredible source of protein and what’s more, there are heaps of different kinds to choose from. Also a rich source of cholesterol-lowering soluble fibre, with antioxidant compounds known as polyphenols, this modest food is a good choice for any meal time.
Lentils are bursting with protein and regular consumption of these pulses has the added benefit of being linked to reducing heart disease, diabetes and obesity. Studies show that lentils help to lower cholesterol and the British Heart Foundation (BHF) shared findings which were originally published in the Canadian Medical Association Journal.
Researchers (from Canada and the US) reviewed 26 trials that included over 1000 people (in 2014). They found a five per cent reduction in LDL (low-density lipoprotein) cholesterol - often referred to as “bad” cholesterol - in people who ate one serving of lentils (or beans, chickpeas or peas) each day.
At the time, senior dietitian at BHF, Victoria Taylor said: “This study supports what we know about the heart health benefits of a Mediterranean diet rich in beans, peas and lentils. Pulses are a nutritious and inexpensive choice. They are low in fat and provide us with protein, vitamins, minerals and fibre. People tend to associate pulses with a vegetarian diet, but they’re not just for meat-free meals.
“Adding beans and lentils to everyday dishes will make your ingredients go further. Not only will you be helping to protect your heart, but you’ll be looking after your wallet too.”
The great thing is there are so many lentils to choose from and a multitude of recipes to create. Red lentils cook quickly and they are tasty in soups, curries and the Indian dish, dal - the consistency of red lentils helps to thicken many cuisines.
Other lentil types include brown, green, yellow and black types - all providing the health boosting benefits. Another type Puy lentils, lentils are a fantastic meat substitute, lending themselves well to a meat free lasagne or vegetarian spaghetti Bolognese.
The cholesterol lowering effect was especially beneficial for people with diabetes, but also overall to anyone consuming one portion a day - making lentils a tasty choice with heaps of health benefits. As well as protecting cardio health, they are antioxidant, antibacterial, anti-viral and boast an anti-inflammatory effect on the body.
Lentils are seeds, the legumes come from plants with a pod - similar to how peas grow. The wholesome food is also rich in folic acid along with iron and vitamin B1, which also plays a part in supporting heart health.
The soluble fibre in lentils also helps keep the gut healthy as well as stabilising blood sugar levels. A cup of these adaptable pulses typically contains 18 grams of protein and 16 grams of fibre.
So, lentils are a great addition to your diet!
