Posts Tagged ‘ Lentils ’

Lentils Nutritional Value

November 14, 2010
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Lentils have a very long association with mankind, as it is believed that these pulses have been included in human diet since Neolithic times. According to historians, lentil plants are among the first domesticated ones in the near East (countries of Western Asia between the Mediterranean Sea and Iran), which is believed to be the place of origin of these plants.

What are Lentils?

Lentils are plants belonging to the legume family and the dried seeds of lentils are considered as pulses. But all legumes or all pulses are not lentils. They are bushy annual plants, with a maximum height of around forty centimeters. Like legumes, the lens-shaped seeds of lentils also grow in pods. As compared to legumes, lentils are smaller in size. Fresh lentils are not used for human consumption, but the dried seeds are cooked or boiled before eating.

There are many varieties of lentils, which come in different colors, shapes and sizes. The color of lentils range from yellow, red and green to brown and black. Most varieties of white, red and yellow lentils are sold after removing their seed coat (decorticated forms). You can buy lentils in different forms – with or without the seed coat, split ones, whole lentils, etc. It has also been observed that some beans are considered as lentils in some regions. For example, in some regions, urad beans are called as black lentils and are confused with true black lentils. The common varieties of lentils include, brown/Spanish pardina, French green/puy, green lentils, black/beluga lentils, yellow/tan lentils,
richlea, laird, decorticated yellow lentils, eston green, petite golden, masoor with seed coat (brown color), masoor decorticated (red color), macachiados, etc.

Lentils Nutrition Facts

Lentils are rich in protein, with over 25% of lentils nutritional value being protein. This makes lentils the most popular and inexpensive source for protein, especially for those, who cannot afford meat and for vegetarians. Apart from proteins, lentils have essential amino acids, dietary fiber, folate, other vitamins and minerals. 200 grams of cooked lentils contain 18 grams of protein, 40 grams of carbohydrates, 15 grams of dietary fiber, 4 grams of sugar and 138 grams of water. It amounts to around 230 calories of energy. The following table can give you detailed information about the lentils nutrition facts. Read more on lentils: calories in lentils.

Vitamin
Value
Vitamin A
15.84 IU
Thiamine – B1
0.33 mg
Riboflavin – B2
0.14 mg
Niacin – B3
2.10 mg
Vitamin B6
0.35 mg
Vitamin C
2.97 mg
Vitamin E
1.16 mg
Folate
357.98 mcg
Vitamin K
3.37 mcg
Pantothenic acid
1.26 mg

Mineral
Value
Calcium
37.6 mg
Copper
0.50 mg
Iron
6.59 mg
Magnesium
71.28 mg
Manganese
0.98 mg
Molybdenum
148.50 mcg
Phosphorus
356.4 mg
Potassium
730.62 mg
Selenium
5.54 mcg
Sodium
3.96 mg
Zinc
2.51 mg

Now, you know the nutritional value of lentils, which offer various health benefits. Lentils, being a rich source of dietary fiber, is beneficial for lowering cholesterol. This fiber content also prevents the sudden hike in blood sugar levels after a meal. It is also good for preventing digestive disorders, like, irritable bowel syndrome, diverticulosis and constipation. Apart from lowering cholesterol, lentils are also good for the health of the heart, as it contains significant amounts of folate and magnesium, which inhibits the damages to the artery walls. The high levels of magnesium in lentils is also good for cardiovascular health, as it enhances the blood flow in the body. Lentils have good iron content, which is considered as an energy supplier. As it contains flavonoids, lentils are also good for preventing cancer, especially breast cancer. Lentils nutritional value or the nutrients in lentils are responsible for the various health benefits associated with it. So, you can relish the different lentil recipes, at the same time enjoy the health benefits of lentils too.

Lentils: Calories in Lentils

October 29, 2010
By

Lentils are said to be the first domesticated crops. They are said to have their origin in the Near East. Of the total lentils calories, about 26% come from proteins. It is an important part of diet in many parts of the world. Lentils are a major part of Indian cuisine, as the Indian continent has a large vegetarian population. There are many types of lentils so read on further to know about the different types of lentils and calories in lentils.

Types of Lentils
Lentils are found in various colors, ranging from yellow and red-orange to green, black and brown. The skin of red, white and yellow lentils is usually removed. They are also available in various sizes. Some lentils are sold with the skin and some are sold without the skin. There are some lentils that are sold whole, while others are sold split. In some cultures, beans and peas are also termed as lentils, however they are in reality, pulses. The various types of lentils are Spanish Pardina, yellow lentils, eston green lentils, brown skinned-red lentils, big Mexican yellow lentils.

Lentils Nutrition Facts
Lentils are easy to cook and are easily available as well. They can be given to children, sick and old people as well. The nutritional values of lentils are well known. Let’s see what they are, in detail.

There is no cholesterol content in lentils.
At the same time, they are very low in saturated fat.
The sugar content in lentils is also very low.
Lentils are rich in dietary soluble fiber.
Lentils are high in iron, and hence are an important part of a vegetarian diet. About 60% of recommended dietary allowance of iron can be got from 100 grams of lentils.
Phosphorous is also found in high amounts in lentils.
The other important nutrient that lentils are rich in, is thiamin. One hundred grams of lentils contain 67% of the recommended dietary allowance of thiamin.
Very few people are aware that lentils are also high in Vitamin C.
Along with the above mentioned nutrients, lentils are also high in folic acid.
Lentils provide Vitamin B to the body as well.
Lentils are also packed with antioxidants necessary for the body.
Lentils do not provide all the essential amino acids, therefore, they have to be combined with cereals to complete the amino acids requirement of the body. Due to the nutritional value of lentils, they are suitable for weight loss and for maintaining optimum health. Find below a table about the nutritional values of lentils.

Nutrients
Amount*
Protein
49.5 gms
Dietary Fiber
58.6 gms
Sugar
3.9 gms
Water
20 gms
Calcium
108 mg
Iron
14.5 mg
Magnesium
234 mg
Phosphorus
866 mg
Potassium
1833 mg
Sodium
11.5 mg
Manganese
2.6 mg
Copper
1 mg
Zinc
9.2 mg
Omega 3 Essential Fatty Acids
209 mg
Omega 6 Essential Fatty Acids
776 mg
* – These contents are for 1 cup raw lentils with a weight of approximately 192 grams.

Calories in Lentils
After lentils nutrition facts, lets turn towards lentils calories. Half cup of boiled lentils contain approximately 115 calories. On the other hand, ¼ cup of dry lentils, that is about 32 grams contains 120 calories. Lentils are recommended for people on restricted diets, as they contains only 70 calories per serving.

Along with all the nutritional value of lentils and the low calories in lentils, remember that they are also high in purins. This organic compounds cause uric acid salt deposition in the joints. Hence, people who suffer from inflammation of joints, should have restricted consumption of lentils.

Sprouting Lentils

March 5, 2010
By
Sprouting Lentils

Sprouts of lentils, beans, pulses and other edible seeds are being used as nutrient rich, healthy foods since time immemorial. The endosperm of the seed is a miniature storehouse for the essential nutrients required for healthy functioning of our body system. When the seeds germinate, maximum energy is released for the developing plants, which we gain after consuming them as sprouts. Also, sprouts are a versatile food item, which you can have raw or prepare in different methods.

If you love to have sprouts, then you can try sprouting lentils at home. It is so easy that after going through this article, I am sure you will consider making them at home every time you plan to have sprouted lentil salads or other recipes. But, before discussing the steps for sprouting lentils, let’s lake a brief look about the several health benefits of sprouts. Read more on lentils nutritional value.

Sprouted Lentils Benefits

Lentils are a rich source of proteins, vitamin B, folate, iron, dietary fiber and minerals. Nevertheless, similar to any other sprouts, the nutritional content of lentils are much higher when they are in the sprouting or germinating phase. Or in other words, sprouting lentils benefits are incomparable to any other foods, as they are enriched with all the type of nutrients that are crucial for the development of the plants.

In a nutshell, sprouted lentil benefits include increased proteins, vitamins and minerals along with ease in digestion. Considering the several health benefits of sprouts, more and more food items based on sprouted lentils have been introduced in the market. One such item that is worth a try is the sprouted grain bread, made exclusively from sprouts. Devoid of yeast, this bread is also an excellent nutritive choice for those who are restricted from yeast based foods. Read more on high protein diet.

How to Sprout Lentils

Many of us believe that growing sprouts at home requires special equipment, which is not the case. In fact, sprouting lentils is very easy and very little equipment is required for the same. And one more plus point is that sprouting at home will give you fresher sprouts in a much lesser price. The requirements and steps for sprouting lentils are given below:

Required Supplies
Dried lentils (preferably organic)
Wide mouthed jar(s) or sprouting container(s)
Muslin cloth or light cloth
Rubber band (to secure the cloth)
Directions for Sprouting
Select dried lentils green or brown, smaller or larger ones, as per your choice. However, larger lentils will require a longer time for sprouting.
Measure the quantity of lentils for sprouting; dried lentils will give three times the amount when sprouted.
In a regular utensil, soak lentils for about 8-14 hours. For the smaller variety, 8 hours soaking period is sufficient, whereas larger ones require a 13-14 hour soaking period.
Drain water and rinse the soaked lentils under slow running water to get rid of enzymes and toxins.
Add the cleaned lentils in the jars and cover them loosely with thin pieces of cloth. You can fasten the cloth with rubber bands to secure them.
Place the jars in a semi lit corner of the room for sprouting.
After every 8-10 hours, remove the cloth, thoroughly rinse and drain water and place them again in the jars.
On the third day, you will notice the lentil sprouts ½ an inch long. You can have these sprouted lentils or wait for another day to make the sprouts longer. Read more on how to make sprouts.
Thus, we have seen sprouting lentils is very simple. Once the sprouts are ready, you can eat raw or use your culinary skill to cook delicious sprouted lentil recipes. As per dietetics, the health benefits of sprouted lentils are more when consumed in the form of raw foods. This is because some percentage of nutrients are lost while cooking. You can have sprouted lentils just by sprinkling salt and pepper. With sprouted lentils (either raw or cooked) in the weekly meal menu, you are serving your family with essential amino acids and other healthy nutrients.

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