5 Reasons to Incorporate More Lentils into Your Diet

This article is part of a series where I highlight the benefits of various vegetables. Previously, I’ve written about the benefits of broccoli and kale, and I plan to produce more of this content in the future as part of my goal to inspire people to eat a more diverse and plant-based diet.

Lentils are a versatile and nutritious food, perfect for a healthy diet. This article provides a concise guide to the health benefits of lentils, their nutritional value, and tips for using them in cooking.

Lentils are an affordable ingredient in the kitchen and an easy way to add protein and fiber to a (plant-based) diet. However, they were unfamiliar to me just a few years ago, so I decided to put together this information and tips package. My hope is to inspire you to incorporate these healthy lentils into your diet as well!

Health Benefits of Lentils

Lentils are packed with nutrients that promote health in various ways. I now use them extensively, especially for their high protein content and fiber. Plus, I love their taste! Different types of lentils also add either a nice texture or a rich creaminess to dishes, like curries.

1. High in Protein: Lentils are an excellent plant-based source of protein, making them especially beneficial for vegetarians and vegans. Protein is essential for building and repairing muscles.

2. Rich in Fiber: Fiber aids digestion, helps maintain a healthy gut, and can help prevent constipation. It also helps keep blood sugar levels stable. I aim to consume as much fiber as possible in the morning, as the benefits last all the way to dinner!

3. Vitamins and Minerals: Lentils are rich in B vitamins, particularly folate, which is crucial for cell regeneration and metabolism. They are also a good source of iron, magnesium, and potassium.

4. Low Glycemic Index: Lentils release energy slowly, helping to keep blood sugar levels stable and providing long-lasting energy.

5. Heart Health: Lentils can help lower cholesterol levels, reducing the risk of heart disease.

Nutritional Content of Lentils

Lentils are dense in many essential nutrients. Here are the key nutritional values per 100 grams of uncooked lentils (on average):

• Energy: 353 kcal

• Protein: 25 g

• Carbohydrates: 60 g

• Dietary Fiber: 31 g

• Fat: 1 g

• Folate: 479 µg

• Iron: 6.5 mg

• Magnesium: 47 mg

• Potassium: 677 mg

How to Use Lentils in Cooking

Lentils are highly versatile and easy to prepare. Here are some tips and recipe ideas for using lentils:

1. Salads: Lentils make an excellent protein-packed addition to salads. Add cooked lentils to green salads along with fresh vegetables, tofu, and an olive oil-based dressing.

2. Soups and Stews: Lentils are perfect for soups and stews, making the dish filling and nutritious. Try lentil soup with carrots, celery, and tomatoes. Dark beluga lentils hold their shape well in soups, while red lentils break down more easily and can thicken the soup.

3. Vegetarian Patties and Balls: Lentils also work well as a base for vegetarian patties and balls. Mix cooked lentils with spices, onions, and eggs, then shape them into patties or balls. Bake in the oven or fry in a pan. You can also try making lentil “tofu,” an excellent alternative to traditional tofu.

4. Side Dish: Lentils can also be a tasty side dish. Try seasoning cooked lentils with garlic, lemon juice, and herbs.

5. Lentil Stew: Lentil stew is a great alternative to rice or pasta. It’s easy to make, and you can season it to your liking, such as with curry or tomato sauce.

Lentils are not only nutritious but also environmentally friendly, as their cultivation has a significantly lower environmental impact compared to animal-based protein production. So, add lentils to your everyday cooking and enjoy their many health benefits while making a positive impact on the planet!

Environmental Benefits of Lentils Compared to Animal-Based Protein

Lentils are healthy, nutritious, and an extremely eco-friendly protein source. Here are some perspectives to consider when thinking about using lentils in cooking:

1. Lower Carbon Footprint Compared to Animal Protein
   Lentil farming produces significantly fewer greenhouse gas emissions compared to animal protein production. Livestock farming, especially beef production, is one of the largest sources of methane emissions. Methane from livestock is a potent greenhouse gas that contributes to climate change. In contrast, lentil farming produces only a fraction of these emissions.

2. Water Efficiency
   Animal-based protein production requires much more water than lentil farming. For example, producing one kilogram of beef requires approximately 15,000 liters of water, while lentil production requires only about 1,250 liters per kilogram. Even with basic math, lentils are a far more efficient and sustainable choice in terms of water usage.

3. Land Use Efficiency
   Lentil farming requires less land than livestock farming. Livestock farming not only takes up pasture land but also arable land for animal feed production. Lentils yield more protein per hectare than many animal-based protein sources, making them a more efficient choice from a land-use perspective.

4. Soil Health
   Lentil farming also has positive effects on soil health. Lentils are legumes that can fix atmospheric nitrogen into the soil with the help of symbiotic bacteria living in their roots. This reduces the need for synthetic nitrogen fertilizers and improves soil quality, making farming more sustainable in the long term.

5. Less Pollution
   Lentil production generates fewer water-polluting substances, such as nitrates and phosphates, which are common in fertilizers and manure used in livestock farming. Choosing lentils over animal protein helps reduce eutrophication and water pollution, improving the health of aquatic ecosystems.

Increasing the cultivation of lentils and other legumes could generally be a significant step toward a sustainable food system. Lentils offer substantial environmental benefits compared to animal-based protein. They are an efficient, sustainable, and nutritious alternative that can help reduce the environmental impact of food production. By adding lentils to our diets, we can take a step toward a more sustainable future while enjoying healthy and delicious food.

Sources

"Plant-Based Protein Sources: A Guide to Better Nutrition." Harvard T.H. Chan School of Public Health. (https://www.hsph.harvard.edu/nutritionsource/plant-based-protein/)

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