Lentils (Lens culinaris) are small, lens-shaped legumes that have been a dietary staple in many cultures for thousands of years. Prized for their nutritional density and versatility in cooking, lentils are now enjoyed worldwide and are celebrated for their health benefits and role in a balanced diet.
Lentil Production by Country
Lentils are cultivated globally, with several countries leading in production due to their favorable conditions for crop growth. Canada is the world's largest producer and exporter of lentils, benefiting from its vast farmlands and efficient agricultural practices. India follows closely, where lentils are an integral part of the diet and are primarily grown for domestic consumption. Turkey and Australia are also significant players in the global lentil market, contributing substantial volumes for local use and export. The United States, particularly the state of North Dakota, is another key producer, supplying high-quality lentils for domestic markets and international trade.
Nutritional Value of Lentils
Though different types of lentils may vary slightly in their nutrient content, 100 gr of lentils, according to USDA, generally provides the following :
- Water 69.6 g
- Energy 116 kcal
- Protein 9.02 g
- Total lipid (fat) 0.38 g
- Ash 0.83 g
- Carbohydrate, by difference 20.1 g
- Fiber, total dietary 7.9 g
- Total Sugars 1.8 g
- Calcium, Ca 19 mg
- Iron, Fe 3.33 mg
- Magnesium, Mg 36 mg
- Phosphorus, P 180 mg
- Potassium, K 369 mg
- Sodium, Na 2 mg
- Zinc, Zn 1.27 mg
- Copper, Cu 0.251 mg
- Manganese, Mn 0.494 mg
- Selenium, Se 2.8 µg
- Vitamin C, total ascorbic acid 1.5 mg
- Thiamin 0.169 mg
- Riboflavin 0.073 mg
- Niacin 1.06 mg
- Pantothenic acid 0.638 mg
- Vitamin B-6 0.178 mg
- Folate, total 181 µg
- Choline, total 32.7 mg
- Carotene, beta 5 µg
- Vitamin A, IU 8 IU
- Vitamin E (alpha-tocopherol) 0.11 mg
- Vitamin K (phylloquinone) 1.7 µg
- Fatty acids, total saturated 0.053 g
- Copper: 55% of the DV
- Manganese: 43% of the DV
Health Benefits of Lentils
1. Rich in Protein and Amino Acids
When paired with a whole grain, lentils offer a protein quality comparable to meat! Lentils are an excellent source of protein, with a ½ cup serving of cooked lentils providing approximately 12 grams of protein. Lentils can keep you energized throughout the day with their high protein content.
2. Promotes Heart Health
Lentils are an abundant fiber, folic acid, and potassium source, contributing to heart health.
The American Heart Association (AHA) notes that increasing fiber intake can help lower levels of low-density lipoprotein (LDL), commonly known as bad cholesterol. Fiber is not only associated with a reduced risk of cardiovascular disease but may also help slow the progression of the disease in high-risk individuals.
Research has shown that lentils' potassium, calcium, and magnesium can naturally reduce blood pressure. Foods rich in these minerals are a key component of the DASH eating plan, which the National Heart, Lung, and Blood Institute (NHLBI) recommends for lowering blood pressure. The National Institutes of Health (NIH) highlights lentils as one of the best food sources of potassium.
3. Supports Blood Sugar Control
Lentils have a low glycemic index, meaning they cause a slower and more stable increase in blood sugar levels. This makes them an excellent food choice for individuals with diabetes or those managing blood sugar levels.
4. Rich in Folate
Lentils are an excellent source of folate (vitamin B9), essential for DNA synthesis and repair, red blood cell production, and overall cell function. Folate is particularly important during pregnancy, as it helps prevent neural tube defects in developing fetuses.
How Can You Eat Lentils?
- In Soups and Stews
- In Salads
- As a Meat Substitute
- In Curries and Dals
Incorporating lentils into your diet is an easy and delicious way to reap their numerous health benefits while enjoying various dishes. Whether you’re looking to boost your protein intake, improve heart health, or simply enjoy a nutritious meal, lentils are a versatile and valuable addition to any diet.
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