Cook Lentiks in a large pot of water for Lentils for gut health, or until al-dente. Gug Ally Holistic health supplements. com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Start by rinsing your lentils to remove any debris. Try soaking them with lemon juice or vinegar to prevent them from getting too soft. Tell us why! Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse.

Lentils for gut health -

Nourish yourself with seven days of meals, snacks and treats. Lentils lens culinaris are edible seeds of the legume family and come in a variety of colours including red, green, brown, yellow and black. Like other members of the legume family, they grow in pods.

Quick to prepare and typically good value for money, lentils are a rich source of nutrition providing protein, fibre and numerous minerals. Discover our full range of health benefit guides and also check out some of our delicious lentil recipes , from beetroot, lentil, celeriac and hazelnut salad to our warming sweet and sour lentil dhal with grilled aubergine.

Studies demonstrate that regularly eating lentils reduces your risk of chronic disease such as diabetes, obesity, cancer and heart disease.

This is thanks to their rich content of protective plant compounds called phenols — lentils being amongst the top ranked legumes for phenolic content. It comes as no surprise then that lentils boast an antioxidant, antibacterial, anti-viral and anti-inflammatory effect and are cardio-protective.

A diet rich in fibre is associated with a number of health benefits including a reduced risk of colorectal cancer. Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol.

They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat. Legumes, and lentils are no exception, have a low glycaemic index GI which slows the rate at which the energy they supply is released into the bloodstream. This helps improve blood sugar management.

The high fibre content also makes them very filling which helps appetite control. Lentils are a rich source of protein making them a great alternative to meat or fish.

As much as a third of the calories from lentils comes from protein, which makes lentils the third highest in protein , by weight, of any legume or nut. Like other legumes, lentils are low in a couple of the essential amino acids, namely methionine and cysteine.

This is easily addressed by combining lentils with cereal grains such as rice or wheat. For the majority of people, lentils are a healthy inclusion to a balanced diet. These include phytic acid which binds with nutrients like iron and zinc, making the minerals harder for us to absorb.

The phytic acid content of lentils is actually lower than that of corn, wheat and soya beans. Furthermore, these anti-nutrients can be reduced by soaking and cooking.

This is thought to relate to the fact that lentils are commonly used as a weaning food in Spain. If you have an allergy to other legumes such as chickpeas and peas, you may be more likely to experience lentil allergy. If you are concerned, please consult your GP or registered dietitian for guidance.

The 10 best vegan protein sources How much protein do I need? Top 5 health benefits of quinoa High-protein vegan recipes Healthy lentil recipes. Kerry Torrens BSc. She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers.

Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood. com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Search, save and sort your favourite recipes and view them offline. Join the BBC Good Food Wine Club.

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Beware, they require a bit more patience to prepare than other varieties, taking nearly 45 minutes to cook. This Lentil Stew with Salsa Verde is perfect for green lentils.

With a sweeter flavor, these lentils are commonly utilized in Indian and Middle Eastern dishes. Although they are quick to prepare, they are more prone to lose their texture after being cooked.

Consider using them in stews, soups or sauces, like this Red Lentil Soup with Saffron. Also called beluga lentils, these have an earthy flavor that complements proteins or meaty vegetables, such as mushrooms, with a moderately low cooking time of 25 minutes.

Commonly used in North America, this is the variety you might often see staring back at you in your pantry. With a mild and earthy flavor and the ability to hold their texture after being cooked, they can serve as a veggie-burger base without overpowering the fresh veggie flavor.

A budget-friendly, nutrient-dense option, lentils may just become one of your new favorite foods. Here is the nutritional breakdown of a 1-cup serving of cooked lentils, according to the USDA :.

In addition to their high protein and fiber content, which will keep you satiated for a relatively long time, there are a few other reasons you may want to make lentils an integral part of your diet. For instance, they are high in iron, a good source of phytochemicals and have a low glycemic index, which can help manage your blood sugar.

Like other legumes, raw lentils contain a type of protein called lectin that, unlike other proteins, binds to carbohydrates and your body can't digest them. This might result in a variety of reactions, such as bloating, vomiting and diarrhea.

Luckily, lectins are heat-sensitive and break down into more digestible components when they're cooked. Some legumes, like red kidney beans, need to be brought to a boil to fully break down the lectins. Unfortunately, most dried beans also need to then simmer for 30 minutes to 3 hours, depending on the type and age of the bean.

But lentils typically cook much faster! Part of the reason is that they are smaller, but they also contain lower levels of lectin than other beans, though they are still considered high in lectin. Many legumes, such as red kidney beans, are typically soaked for hours, sometimes even overnight.

The soaking helps neutralize lectins, which is important for legumes that have high levels. Because lentils are low enough in lectins, the legume does not need to be soaked for hours. If you are up for it, you can soak your lentils to aid with digestion and for a shorter cooking time.

Try soaking them with lemon juice or vinegar to prevent them from getting too soft. But if you are in a time crunch, presoaking is not required. Start by rinsing your lentils to remove any debris.

Combine 3 cups of water and 1 cup of lentils; bring to a boil, reduce heat and simmer until they are tender, which will take 15 to 20 minutes, depending on type. Yes, it is as simple as that. Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw.

No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Don't overlook Nutrient absorption regulation tiny Lentile nutritional Lemtils, they are a superfood. Kirsten Nunez is a writer who fkr on food, Lentils for gut health, and DIY. Lenitls has been writing professionally for nearly 10 years and has contributed to digital and print publications such as Martha Stewart, Shape, Real Simple, Healthline, and SELF. She also creates original recipes, which have appeared on product packaging in stores. They might be tiny, but don't let their size fool you: Lentils are packed with numerous nutrients, from gut-friendly fiber to immune-boosting zinc.