Lentils, the heart friendly, protein-rich food

Lentils are legumes. They are small, round and lens shaped legume that come in many colours and sizes. They grow in pods that contain either one or two lentil seeds. Colours are white, yellow, red, green, brown, and even black. Their local names are: white beans, soya beans, rajma, moong, chana, black beans. Lentils are inexpensive, highly nutritious, and can be stored for a long time without refrigeration.

They are low in calories. They are easy to cook. One cup of cooked lentils contains just 230 calories. They are low in glycemic index also. They are available throughout the year. They are rich in proteins. The other vital minerals present in lentils are iron, manganese, potassium, phosphorus, molybdenum, magnesium. Vitamins present in them are B1 and B6. They are rich in fibre.

Their scientific classification is as follows:

Kingdom:	Plantae
Division:	Magnoliophyta
Class:	Magnoliopsida
Order:	Fabales
Family:	Fabaceae
Subfamily:	Faboideae
Tribe:	Vicieae
Genus:	Lens
Species:	L. culinaris
Binomial name
Lens culinaris

Lentils are grouped with beans and peas as part of the legume family because, like all legumes, they grow in pods. Lentils are a very important part of the diet in many parts of the world, especially in India, which has a large vegetarian population. They are a good substitute to meat because of high iron content, protein and fibre. They can be used as vegetable when they are fresh from the garden. Dry seeds either whole or split can be used. They retain their shape after cooking.

Health Benefits of Lentils:

Lentils are rich in fibre. These fibres are soluble. Therefore they keep the arteries clean. They lower the cholesterol value in the blood. The high fibre content present in lentils prevents blood sugar levels from rising rapidly after a meal. So they are the tiny nutritional giants help in managing, diabetes, stroke and cardiac diseases.

Lentils are rich magnesium. Magnesium is important for improving the blood circulation, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is associated with heart attack. The lack of sufficient magnesium promotes free radicals causing injury to the heart. When more lentils are included in the diet, the heart is healthy and happy.

The soluble fibre and slow burning complex carbohydrates present in lentils helps stabilize blood sugar levels. If there is insulin resistance, hypoglycaemia or diabetes, legumes like lentils can help balancing blood sugar levels  and providing steady, slow-burning energy.

Lentils are energy packed foods because they are rich in iron and molybdenum. Iron rich foods are required by pregnant women, menstruating women, adolescent girls and growing children. Haemoglobin, the vital constituent of RBC should be replenished from time to time as they transport oxygen to various parts of the body from the lungs  for energy production and metabolism.

Lentils also contain insoluble dietary fibre. They prevent constipation, IBS and diverticulitis.  Overall, lentils help in digestion of food and metabolism. Lentils are rich in protein. When a cup of cooked lentils is eaten it leaves us feeling full and satisfied.  So lentils control our weight and prevent obesity. They are alkaline in nature. Hence they balance the acid, alkaline ratio in our blood.

Sprouted lentils are good source of iron. They can be used with other raw vegetables to increase the mineral content. If lentils are included in the diet on the daily basis, they can help in preventing several health problems, promote and preserve good health.

Lentils can be cooked with salt and eaten by sprinkling it with pepper powder. Following are the other ways we can use lentils:

Purchase the different coloured dry lentils, each in small quantity. Sprout them. Sundry the sprouts. Grind them into floor. Sieve the flour. Store it in an airtight container. Use the floor for making breakfast porridge. Young and old will like it. Mix with milk and sugar/jaggery and take. For growing children candy bars can be made using jaggery with the same floor. Mix lentil flour can be made into another yummy sweet called halwai and kheer using jaggery. 

Lentils are the gift of Mother Nature. They are low in cost and high in nutrition value. They are also very tasty. They are easy to cook. They help in preventing dreadful diseases. They help in promoting good and stable health. Take the help of these power foods and  live a healthy life.