Why a small serving of lentils equals a huge health boost

Lentils are nutritional powerhouses jam-packed with fibre, protein, vitamins, minerals and high levels of antioxidants. And even better, they’re a low-cost addition to, or star of, a filling meal!

Lentils’ many varieties – green, brown, red and black – can be incorporated into both sweet and savoury dishes, Brisbane-based nutritionist Alessandra Trovato explains.

The powerful nutrients in lentils offer many health benefits, she says, including the prevention of heart disease and diabetes. Lentils are rich in fibre and folate, Alessandra says, explaining that “consuming a diet high in fibre is a known factor for reducing the risk of cardiovascular disease (CVD)”.

A small serving of lentils (half a cup per day) has been shown to lower cholesterol levels by up to 8 per cent, “which dramatically reduces the risk of heart disease” she explains.

“Lentils are also rich in magnesium, a mineral that helps to regulate blood circulation,” Alessandra adds.

While all beans and legumes are hearty, some are more nutritious than others, and lentils are a stellar example. If you’re vegetarian, or planning to transition to a more plant-based diet, eating lentils will ensure you still get some much-needed protein.

“If you follow a vegetarian or vegan lifestyle lentils are a great food to include because of their high protein content,” the nutritionist says.

Lentils are also very filling, which means that one serving of lentils can keep you feeling full between meals, “ultimately reducing and or limiting the number of snacks you can consume during the day”, she adds.

“Several studies have shown that regular lentil eaters are less likely to be overweight, with a reduced risk of obesity,” Alessandra explains.

In addition to its beneficial effects on the digestive system, the fibre in lentils helps stabilise blood sugar levels while giving you sustained energy.

So how often should you eat them? Alessandra recommends including lentils into your diet most days for the maximum health benefits. “A serving of lentils three times or more per week is recommended,” she says.

Apart from crafting tasty lentil soup every time, Alessandra says lentils can be made in a variety of recipes and can be used as a great substitute for meat by:

• Tossing cooked lentils into a leafy green salad. Lentils can be served in both hot and cold salads
• Adding cooked lentils to quesadillas, tacos and other Mexican-inspired dishes
• Adding lentils to pizza topping along with other grilled vegetables and a tomato-based sauce
• Pureeing and adding lentil mixture to meat mixes if you’re making burgers
• Pureeing and adding lentil mixture to bread mixture for home-baked loaves.

Do you enjoy eating lentils? How do you cook with them?