16. Aug, 2018

For the love of lentils!

Thanks to my Greek heritage, these little guys are a staple in our house.  

Lentils are high in fibre and protein, but have traditionally been (negatively) associated with 'hippies' and vegans.

Clearly those people have never had a meal cooked with these deliciously healthy pulses.

Even the fussiest of our children loves them! 

With a low glycemic index value and resistant starch content, they are a perfect diabetic diet staple.

 

 

Fast facts:

  • Just 100g of dry green lentils pack in a whole day’s worth of your fibre needs
  • Just 100g of dry red lentils has more potassium* than a large banana
  • Lentils contain the most folate of all plant-based foods
  • Lentils are a very good source of manganese**
  • Lentils have a low glycaemic index (GI) value
  • Carbohydrate counting: ½ cup of cooked lentils = 1 serving 

*Potassium can counteract the damaging effect of sodium, and has been shown to lower blood pressure

**Manganese plays a role in maintaining normal blood sugar levels, aids in bone formation, and protects against free-radical damage

Fibre is imperative to good gut health, and lentils contain all 3 major types, soluble, insoluble and the newest 'type' - resistant starch. This is a fermentable fibre that your gut microbiome will love, and as you will know if you're a regular reader of this blog, if our friendly gut bacteria are happy, we are healthy. 

Lentils are cheap and easily accessible. You can get them dry through the MacKenzie's Foods range widely available via Coles & Woolworths, but also canned through all the majors, including Aldi. 

There are loads of recipes available online, so why not have a go at some over this weekend? 

 

References 

Saskatchewan Pulse Growers 2018, Lentil Health and Nutrition, <www.lentils.org/health-nutrition

Wardlaw, GM & Smith, AM 2011, Contemporary Nutrition, 8th edn, McGraw Hill, New York