The Healthy Scoop

https://www.healthline.com/nutrition/lentils

Lentils are edible seeds from the legume family. They’re well known for their lens shape and sold with or without their outer husks intact.

Though they’re a common food staple in countries such as Turkey, Syria, Jordan, Morocco, and Tunisia, the greatest production of lentils nowadays is in Canada.

Different types of lentils

Lentils are often categorized by their color, which can range from yellow and red to green, brown, or black (1

Here are some of the most common lentil types:

• Brown. These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking, and are great in stews and soups.

• Puy. These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.

• Green. These can vary in size and are usually a less expensive substitute in recipes that call for Puy lentils.

• Yellow and red. These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.

• Beluga. These are tiny black lentils that look almost like caviar. They make a great base for warm salads.

SUMMARY

There are different varieties of lentils, and they are widely consumed worldwide.

Highly Nutritious

Lentils are often overlooked, even though they’re an inexpensive way of getting a wide variety of nutrients.

For example, they’re packed with B vitamins, magnesium, zinc, and potassium.

Lentils are made up of more than 25% protein, which makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.

Though different types of lentils may vary slightly in their nutrient content, 1 cup (198 grams) of cooked lentils generally provides the following (4

• Calories: 230

• Carbs: 39.9 grams

• Protein: 17.9 grams

• Fat: 0.8 grams

• Fiber: 15.6 grams

• Thiamine: 28% of the DV

• Niacin: 13% of the DV

• Vitamin B6: 21% of the DV

• Folate: 90% of the DV

• Pantothenic acid: 25% of the DV

• Iron: 37% of the DV

• Magnesium: 17% of the DV

• Phosphorus: 28% of the DV

• Potassium: 16% of the DV

• Zinc: 23% of the DV

• Copper: 55% of the DV

• Manganese: 43% of the DV

Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function.

Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases such as heart disease and type 2 diabetes.

References:

https://www.healthline.com/nutrition/lentils