Take a new look in the new year at lentils; lentils offer unique nutrition benefits for those trying to shed holiday pounds.
Fiber: lentils are a good source of filling fiber, with 10 grams in only 1⁄2 cup cooked. Since most Americans only get 12-15 grams of fiber per day, adding 1⁄2 cup of lentils to soup, salad or other recipes will bring most of us up to the minimum recommended daily amount of fiber.
Weight and blood sugar management: their low glycemic index also aids in weight and blood sugar management. They break down slowly, providing a gradual release of energy to the body. Low-glycemic-index foods tend to sustain us throughout the day, helping to curb cravings that can lead to mindless munching.
Folate: lentils provide a surprising nutrition bonus - folate, a B vitamin necessary for the production of new cells. One-half cup of cooked lentils provides a whopping 45% of the recommended daily value of folate.
Did you know lentils are a superfood useful for weight management?
- Have a nuVal score of 94
- Have high levels of B vitamins which increase your energy
- Stabilize food cravings and balance blood sugars
- Are high in protein (7 grams per serving) and iron to help maintain healthy muscles
- Have high levels of folate and magnesium that protect your heart from disease
Easy to use
- Use lentils instead of beans for a high-fiber and high-protein chili
- Prepare in large batches and add to soups, stews and salads during the week
- Use in place of ground beef for taco meat or sloppy joes
- Fix a simple salad by squeezing fresh lemon juice over cooked and chilled lentils and stirring in cut fresh veggies; garnish with feta cheese
- Mash lentils into your beans and top with shredded cheese to make bean-and- lentil burritos
How to cook lentils
Lentils are a snap to cook. Unlike dried beans, lentils do not need to soak. Rinse and check for debris, then boil until tender, about 20 to 30 minutes. Drain and rinse under cold water.
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