Looking for something new to add to your meals that can boost your nutrient intake, is budget-friendly, is quick and easy to cook, can help to reduce your risk of a number of medical problems, and can assist with weight control? Think lentils!
Lentils are actually considered pulses which are the edible seeds of legumes (a plant with pods). Pulses also include dried beans, dried peas, and chickpeas. These little nutritional giants are staples in countries such as India and a number of countries in the Middle East. They show up as ingredients for a wide range of delicious dishes. Interestingly, about 95% of lentils are grown in Canada.
So what makes them such a good addition to your diet? They are a good source of protein, contain complex carbohydrates, and are low in fat. Fiber is one of their best features they offer both soluble and insoluble fibers. Many Americans fall short of the recommended intake of fiber. As an unprocessed plant food, they contain some vitamins and minerals as well, such as potassium, folate, iron, manganese, magnesium, and phytonutrients.
Lentils are often associated with vegan and vegetarian diets, but they are a great addition for omnivores looking to add more plant-based foods to their diet. They align nicely with the patterns of eating noted for optimal health, such as the Mediterranean diet and the DASH diet. Both encourage a higher intake of less-processed plant foods.
The DASH diet was created as a pattern of eating that could lower high blood pressure. Key features are an emphasis on foods that contain complex carbs, are high in fiber, and contain magnesium, potassium, and calcium. It specifies that four to five times a week the animal protein entre is replaced with a source of plant protein such as beans or lentils. A lower intake of sodium is recommended as well. This pattern not only works for lowering high blood pressure, but promotes overall good health as well.
Lentils are a great choice for persons who are at risk for or who have established diabetes, high cholesterol, high triglycerides, heart disease, or some intestinal issues. This is because they are low in saturated fat, high in fiber, and offer complex carbs. They are also gluten-free. In addition, their fibers contribute positively to the gut microbes which can impact immune system function.
With regard to diabetes and weight control, the fiber and complex carbs in lentils can lower the glycemic index of a meal or snack. This means more stabilized blood glucose levels rather than spikes. It also means feeling full more quickly which can reduce calorie intake at that meal. Since the carb fuel is sustained over a longer period of time after the meal, there is less likelihood of eating again shortly after the meal so again, lowering calorie intake. One-half cup of cooked lentils equals one grain equivalent.
Lentils are most often found in the dried form, but may also be canned. The dried form contains no additives. They do not require soaking as do some of the other forms of dried beans. This means they can be added to recipes more easily. The dried form retains its quality for up to about one year if kept in a dry, dark, cool location. This means they can be easily stored to have on hand. Before using, lentils should be rinsed. A good guide is to cook one cup of lentils in about 2 cups of liquid (such as water, broth, or the liquid of a soup). They tend to double or triple in volume with cooking.
Recipes for lentils include entrees, appetizers, soups, stews, baked goods, salads, sauces, breakfasts, dips, fillings for wraps/tortillas, burgers, stir fries, or pasta dishes. Lentils pair well with a wide variety of herbs and seasonings making them extremely versatile. You may also find pasta made with lentils and/or lentil flour at your local store.
Most lentil dishes can be made in larger amounts and then either used over several meals or frozen for later use. This means less time and effort spent cooking plus having easy meals on hand that you just need to heat and serve.
Beyond the benefits of health, lentils are a positive for the environment. As plants, lentils have the ability to fix nitrogen in the soil. This means less fertilizer is required. They are also water efficient, drought tolerant, frost hardy, and have an overall low carbon footprint.
If lentils have not been a part of your cooking habits, consider ways that you can start slipping some into your meals and snacks. Test out a variety of recipes that you can find in cookbooks and online. If you have recipes that use other types of beans, for a change, try swapping those beans for lentils and see what you think. A good place to start might be Mexican or Indian-Middle Eastern recipes as the seasonings in these applications tend to work well with lentils.
So, for cost-savings, ease of preparation, versatility in recipes, easy storage, low carbon footprint, and numerous health benefits, try adding lentils.
[For more information about and recipes for lentils, check out http://www.lentils.org and http://www.pulses.org]
Pam Stuppy, MS, RD, CSSD, LD is a registered, licensed dietitian with nutrition counseling offices in York, ME and Portsmouth, NH. She has also been the nutritionist for Phillips Exeter Academy, presents workshops nationally, and is Board Certified as a Specialist in Sports Dietetics. (See http://www.pamstuppynutrition.com for more nutrition information, some healthy cooking tips, and recipe ideas).
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Lentils are nutritious, cheap and versatile - Foster's Daily Democrat
