For such an unassuming little legume, lentils are nutritional big shots. These staples of South Asian and Middle Eastern cuisine are part of the pulse family that includes chickpeas, beans and peas. And they are exceptionally rich in nutrients and support digestive, metabolic and cardiovascular health.
On top of that, lentils are “full of possibility when it comes to home cooking, and gentle on the wallet,” said Gena Hamshaw, a dietitian and outpatient clinical nutrition coordinator at The Mount Sinai Kidney Center in New York City.
Here’s what makes them so healthy, along with recipes from New York Times Cooking.
They’re full of fiber.
All plant-based foods have both soluble and insoluble fiber, but lentils are one of the richest sources of both, said Chelsea Didinger, an independent nutrition researcher and founder of the website, “A Legume a Day.” Half a cup of cooked lentils has about 8 grams of fiber, which is around 20 percent of the daily recommended amount for men and 30 percent for women.
Fiber isn’t broken down and absorbed like other nutrients. Instead, it remains largely intact as it travels through the digestive system. Soluble fiber forms a gel-like substance that binds to “bad” LDL cholesterol and helps clear it from the body. Insoluble fiber works to bulk stool and prevent constipation, keeping the body’s waste disposal system humming. Together, both types help manage blood sugar and keep your heart healthy.
The fiber in lentils also acts as a prebiotic, feeding the “good” bacteria in your gut and producing compounds called short-chain fatty acids that are thought to fight inflammation, Ms. Hamshaw said.
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