Lentils are so good for you it’s little wonder they are among the world’s oldest foods.
By KJ Eyre
Relished since prehistoric times, lentils are one the first foods ever cultivated by humans. Reportedly, lentil seeds nearly 8,000 years old have been found at archaeological sites in the Middle East, and they are mentioned in the Bible as an ingredient in the bread made during the Babylonian captivity of the Jewish people.
Today, lentils are still a very important part of the diet in many parts of the world – particularly in India and other countries with large vegetarian populations. In 2006, Health magazine named lentils among the top five healthiest foods, and the evidence for this accolade is overwhelming.
For starters, lentils are just 960 kilojules per cooked cup. They are also extremely low in fat, and contain a whopping 26 percent protein. It’s this positive protein-to-fat ratio that makes them a ‘nutrient powerhouse’. Lentils are also high in cholesterol-lowering fibre, and their low-glycemic index helps prevent sugar spikes, and greatly assists with blood-sugar disorders as well as making them a perfect food for people who have, or are in danger of developing, diabetes.
Lentils help prevent heart disease too. Partially because of their high fibre, but also because they contain significantly high levels of folate and magnesium, both of which play important roles in cardiovascular health. More good news is that lentils contain potassium, which reduces high blood pressure. People who eat lentils (and other pulses) have a reported 20 percent reduction in their risk of developing heart disease, independent of their other healthy habits.
Lentils also contain the same anti-inflammatory antioxidants (flavonoids and flavonals) found in red wine, fruits, tea and other foods. These antioxidants help protect against oxidative damage to cell membrane lipids, and promote healthy collagen and cartilage. And, as we all know, eating foods high in flavonoids reduces the risk of breast and prostate cancer. Some studies have shown that women who eat beans, or lentils, two or more times per week have a 34 percent lower risk of breast cancer than women who eat them only once or less a month.
The high levels of iron found in lentils make them ideal for anyone who doesn’t eat meat, as well as for children, and menstruating or pregnant women. Lentils combined with grains, such as brown rice, barley or oats make a complete protein, which is why they are often referred to as vegetarians’ best friend.
Did I mention that lentils are also delicious and very versatile? They can be combined with fragrant herbs (such as turmeric and ginger) and vegetables to make delicious soups, used in salads, or pureed and served as dips and spreads. Unlike other pulses, lentils need no pre-soaking and can be cooked in under an hour. Red lentils cook the fastest, because they are sold with their hulls removed but they contain less fibre than the whole brown or green varieties. Before cooking lentils, sort through them and remove any small stones, then rinse well before boiling.
You can store lentils in an airtight container in a cool, dry, dark place for up to 12 months. Cooked lentils will keep fresh in the fridge for about three days in a covered container.
Tip: Don’t add salt when cooking lentils as it toughens them.
Tip: When you cook lentils, make sure you avoid cast-iron or aluminium cookware as these materials can adversely affect lentils’ appearance and lengthen cooking time.
For a delicious, and healthy, lentil-inspired recipe, try our Lentil and Sausage Bake.
Recipe: Lentil and Sausage Bake
