A member of the legume family known as a pulse, lentils were first domesticated thousands of years ago, and have been consumed as a dietary staple by multiple cultures ever since. The lentil has undergone agricultural evolution, which has resulted in multiple varieties, including the black, yellow, green and red varieties seen in stores. (Source) This versatile health food can be grown in diverse areas of the world, making it a much-valued global nutritional favorite. An excellent source of protein, fiber, vitamins and minerals, the lentil may not be trendy and over-hyped, but it certainly abounds with incredible nutrition. In addition to macronutrients, lentils offer phytochemicals, saponins, antioxidants and anti-carcinogenic activity, to name just a few health benefits. (Source)
Lentils for Hypertension
Research shows that lentils can help alleviate high blood pressure, as demonstrated in one study that examined the effects of pulse diets on rats with hypertension. A diet of chickpeas, beans, peas or lentils was fed to different groups of rats, and out of all the pulses, the lentil-based diets attenuated high blood pressure in the rats and decreased media width of the aorta. (Source) Another study found both cooked and raw lentil extract to attenuate hypertension, cardiac hypertrophy and fibrosis in rats with normal blood pressure. (Source)
Lentils for Blood Sugar Control and Obesity
Due to their high content of phenolic compounds, lentils are a great source of antioxidants. One study examined the antioxidant activity of 21 phenolic extracts from 20 lentil varieties. The study found the phenolic compounds to exhibit antioxidant activity; specifically, flavonoids and flavanols inhibited α-glucosidase and lipase, which are enzymes associated with glucose and lipid digestion. The study concluded that this activity contributes significantly to the control of blood glucose levels and obesity and suggests that lentils could potentially contribute to blood sugar management and weight control. (Source)
Lentils for Cholesterol Management
Lentils and other pulses have been researched for their potential to help lower levels of LDL cholesterol. One analysis of randomized control trials analyzed various secondary data, and found that, though more research is needed on the topic, dietary pulse intake significantly decreases levels of LDL cholesterol. (Source)
Lentils for Anti-Cancer Benefits
Research continues to be conducted regarding the potential of lentils in cancer prevention. Several studies have examined the activity of agglutinin-reactive fraction of alpha-fetoprotein, a protein from the lentil plant, and have found it to be an indicator of hepatomic carcinoma. One study that tested the protein in subjects with liver disease found that the protein is especially helpful in early detection of liver cancer. (Source)
NUTRITIONAL PROFILE
Lentils, 1 cup (198g), boiled
Calories: 238
Total Fat: 1g
Sodium: 1g
Total Carbohydrate: 40g
Dietary Fiber: 16g
Sugars: 4g
Protein: 18g
Vitamin C: 5% Daily Value
Vitamin K: 4%
Thiamin: 22%
Riboflavin: 9%
Niacin: 10%
Vitamin B6: 18%
Folate: 90%
Pantothenic Acid: 13%
Calcium: 4%
Iron: 37%
Magnesium: 18%
Phosphorous: 36%
Potassium: 21%
Zinc: 17%
Copper: 25%
Manganese: 49%
Selenium: 8%