Lentils, the power of the humble

Lentils, scientifically known as Lens culinaris, have earned their status as a nutritional powerhouse, originating from Western Asia and spreading across the globe, including North America. This annual plant has become a staple in diets from India to Afghanistan and Ethiopia to Mediterranean countries.

Types of Lentils. Source: Justinc/Wikipedia.

Lentils, scientifically known as Lens culinaris, have earned their status as a nutritional powerhouse, originating from Western Asia and spreading across the globe, including North America. This annual plant has become a staple in diets from India to Afghanistan and Ethiopia to Mediterranean countries.

The lens-shaped edible seed of lentils, available in a spectrum of colors, is recognized for its diverse macro- and micro-nutrient compositions.

As a food crop, the largest producers are Canada and India, producing 29% and 27%, respectively, of the world's total lentils in 2021.

In cuisines of the Indian subcontinent, where lentils are a staple, they are known as dal and are often cooked into a thick curry that is usually eaten with rice or roti. Lentils are commonly used in stews and soups.

Nutritional Composition

Lentils are not only a rich source of proteins, with globulin being the predominant protein, but also contribute essential and non-essential amino acids crucial for human health.

Lentils stand out among pulses with the second-highest starch percentage and a greater percentage of insoluble dietary fibers.

Furthermore, they are recognized for prebiotic carbohydrates that support gut microbial health, preventing gut-associated diseases. With low fat and sodium content but high potassium levels, lentils are deemed an excellent dietary choice for those managing obesity and cardiovascular diseases.

Lentils boast the highest total phenolic content compared to other legumes, such as green peas, chickpeas, and soybeans. Polyphenols, classified into flavonoid and non-flavonoid groups, contribute to the antioxidant potential of lentils.

These polyphenols endow lentils with a spectrum of health-promoting effects, making them a valuable addition to the diet.

Health-Promoting Effects

The consumption of polyphenol-rich lentils has been associated with a plethora of health benefits, positioning them as complementary and alternative medicines.

Lentils exhibit antioxidant, antibacterial, anti-fungal, antiviral, cardioprotective, anti-inflammatory, kidney protective, antidiabetic, anticancer, anti-obesity, hypolipidemic, and chemo-preventive activities.

Studies indicate that lentils play a significant role in preventing and managing diabetes. Regular consumption of germinated lentils has been linked to improvements in blood glucose, lipid, and lipoprotein metabolism.

Lentils also demonstrate reductions in fasting blood sugar, glycemic load, and glycemic index among diabetic patients, making them an effective intervention for diabetes prevention and management.

Lentils showcase impressive antioxidant potential, surpassing other vegetables and fruits.

Their ability to scavenge oxygen radicals and inhibit reactive oxygen species contributes to their role in reducing oxidative stress and preventing various diseases.

The diverse phenolic compounds in lentils act as antioxidants, restricting the formation of reactive oxygen species.

These diverse health-promoting effects make lentils a promising ingredient for maintaining overall well-being and preventing various chronic diseases.

Table 1: Nutritional content of 100g lentils.

Sources

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/
• https://en.wikipedia.org/wiki/Lentil
• USDA Nutrition Database

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