Madeleine Hull
A teenager's diet is crucial for their growth and development, and lentils can be a nutritious and satisfying component of their meals. Lentils are a type of legume, scientifically known as Lens culinaris, that are rich in protein, fiber, and various vitamins and minerals. They are a good source of iron, potassium, folate, and plant compounds with antioxidant properties, offering health benefits such as improved heart health, blood sugar control, and reduced risk of certain chronic diseases. With their versatility in recipes, nutrient content, and ability to satisfy hunger, lentils can be a valuable addition to a teenager's diet.
| Characteristics | Values |
|---|---|
| Nutritional value | High in protein, fibre, iron, potassium, folate, manganese, flavonoids, vitamins, minerals, calcium, magnesium, zinc, polyphenols, antioxidants, and plant compounds called phytochemicals |
| Health benefits | May help reduce or manage diabetes, obesity, cardiovascular diseases, and some cancers. Can also help lower cholesterol and blood pressure. |
| Taste | Mild, earthy, nutty, peppery, crunchy |
| Types | Brown, green, red, yellow, orange, black, white, Puy, Beluga, Macachiados |
| Preparation | Easy to cook, no prior soaking required, can be cooked in less than 30 minutes, can be boiled, served hot with rice or cold in a salad |
| Storage | Dried lentils can be stored for up to a year, cooked lentils can be stored for up to a week in the refrigerator or up to three months in the freezer |
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What You'll Learn
Are lentils a good source of protein?
Lentils are edible seeds from the legume family, scientifically known as Lens culinaris. They are a rich source of plant-based protein, making them a great alternative to meat or fish. They are also a good source of iron, a mineral that is sometimes lacking in vegetarian diets.
Lentils are made up of more than 25% protein, which is higher than wheat flour, with one source stating that lentils contain between 16-26% protein. As much as a third of the calories from lentils come from protein, which makes them the third-highest in protein by weight of any legume or nut. This high protein content means that lentils are an excellent addition to a nutrient-rich diet and can help to reduce the risk of chronic diseases such as diabetes, obesity, cancer, and heart disease.
However, it is important to note that lentils are low in some essential amino acids, namely methionine and cysteine. This can be addressed by combining lentils with cereal grains such as rice or wheat. Additionally, lentils contain antinutrients such as phytic acid, which can reduce the absorption of minerals like iron and zinc. Soaking and cooking lentils can help to minimise the presence of antinutrients.
Lentils are a versatile ingredient that can be used in a variety of dishes, including soups, stews, and salads. They are also quick to prepare and typically good value for money, making them a nutritious and economical choice for a teenager's diet.
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What are the health benefits of lentils?
Lentils are edible seeds from the legume family, which are well known for their lens shape. They are sold with or without their outer husks intact and are available in a variety of colours, including yellow, red, green, brown, and black. They are a good source of nutrients and have several health benefits, which are outlined below:
High in Protein
Lentils are a great source of protein, with more than 25% protein content. This makes them an excellent alternative to meat in meals. They can help build and maintain muscles, bones, and skin.
Rich in Vitamins and Minerals
Lentils are a good source of vitamins and minerals, including folate, potassium, calcium, and magnesium. Folate is especially important for women during pregnancy as it can reduce the risk of gestational diabetes. Lentils also contain selenium, which may help reduce the risk of certain types of cancer and improve immune response.
High in Fibre
Lentils are a plentiful source of fibre, which supports regular bowel movements and promotes a healthy digestive tract. Fibre can also increase feelings of fullness, aiding in weight loss and reducing appetite.
Antioxidant Properties
Lentils contain polyphenols, a type of phytochemical with strong antioxidant and anti-inflammatory properties. These polyphenols have been shown to stop cancer cell growth in lab tests and may also help improve blood sugar levels.
Heart Health
Lentils are associated with a reduced risk of heart disease. The potassium, calcium, and magnesium in lentils can help to lower blood pressure naturally. Additionally, the fibre in lentils can reduce levels of LDL (bad) cholesterol.
Affordable and Accessible
Lentils are relatively inexpensive and easy to prepare, making them an accessible source of high-quality protein for many people.
In conclusion, lentils offer a range of health benefits due to their nutrient content and are a versatile addition to a balanced diet.
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How do you prepare lentils?
Preparing lentils is a straightforward process. They are a great way to add protein and fibre to a meal, and they have a delicious, earthy flavour. They are also a good source of iron, vitamins, minerals, and antioxidants.
Before cooking, place the lentils in a strainer and sort through them to check for and remove any small stones or debris. Rinse the lentils in a fine-mesh sieve and discard any shrivelled lentils.
Lentils are easy to cook and, unlike many other legumes, they don't require any prior soaking. They can be cooked in less than 30 minutes. Simply combine the lentils with water in a medium saucepan and bring to a boil. Cover, reduce the heat, and simmer, stirring occasionally, until tender but not mushy. Red lentils will take about 15 minutes to cook, while black and French lentils will take about 20 minutes, and brown lentils about 30 minutes. Drain any excess water and let cool.
You can also cook the lentils in broth instead of water for a more robust flavour. Aromatics such as bay leaves, garlic, dried chillies, pepper, lemon zest, rosemary, thyme, and dried herbs can also be added to the pot.
Lentils can be used in a variety of dishes, including salads, soups, stews, curries, and grain bowls. They are a great way to add plant-based protein and fibre to your diet.
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What are the risks of eating lentils?
While lentils are a nutritious food choice, there are some potential risks to be aware of when consuming them. Firstly, lentils contain trypsin inhibitors and phytic acid, which are antinutrients that can reduce the absorption of certain nutrients, such as iron, zinc, and calcium. However, the effect of tannins on iron absorption is still debated, as research suggests that iron levels are generally not impacted by dietary tannin intake. Additionally, dehulling and cooking the seeds reduce the presence of antinutrients, and the body will still absorb most nutrients.
Another risk to consider is that lentils are high in fiber, which can cause gas, bloating, and cramping if consumed in excess. This is especially true for individuals who are sensitive to FODMAP foods. Furthermore, lentils are often cooked with strong spices, which may cause indigestion in some people.
Raw or undercooked lentils can be harmful and even fatal in some cases due to the presence of lectins, which can cause unpleasant reactions, including vomiting and diarrhea. Lectins can also lead to long-term issues, such as the inability to absorb vitamins and minerals properly, food allergies, and arthritis. However, lectins are heat-sensitive, and cooking or sprouting the lentils makes them safe to consume.
Lentils also contain lysine, an essential amino acid, and excessive consumption of lysine has been linked to increased cholesterol levels, impaired kidney function, and gallstone development. Additionally, very high doses of lysine may cause stomach discomfort and diarrhea.
Lastly, excessive consumption of lentils can lead to hyperkalemia, especially in individuals with poor kidney function. Symptoms of hyperkalemia include vomiting, fatigue, irregular heartbeat, and difficulty breathing.
Therefore, while lentils offer numerous health benefits, it is important to be aware of these potential risks and consume them in moderation as part of a balanced diet. Consulting a healthcare professional before introducing lentils into your diet is always recommended.
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What types of lentils are there?
Lentils are a type of legume that is native to Western Asia and North America. They are one of the earliest domesticated crops, seen in the diets of ancient Rome and Egypt. Nowadays, Canada leads the world's production of lentils, followed by India.
Lentils are a plentiful source of fiber, folic acid, and potassium, which support heart health. They are also a great source of plant-based protein and contain a broad range of beneficial plant compounds called phytochemicals, which protect against chronic diseases such as heart disease and type 2 diabetes.
There are several varieties of lentils, but the three most popular types are:
- Red lentils: These lentils are commonly found in Indian curry dishes like daal. They take about 20 minutes to cook, and when their skin splits, they break down quickly, turning mushy. They are also used to thicken soups. Red lentils are brown Massor lentils after the removal of their hulls.
- Brown lentils: These have a mild, earthy flavor and hold their shape well but will become mushy when overcooked. They are the most common variety and can be found at most grocery stores. They work great in soups, stews, and as a standalone side. They are also an excellent substitute for meat in tacos, tomato sauce, shepherd's pie, and more.
- Green lentils: These lentils range from pale green to a more speckled brown and green color. They are the most common type of lentil used in generic "lentil soup." They are bigger than the other kinds and have a flattened lens-like shape.
Other types of lentils include:
- Black Beluga lentils: These lentils are less common but have a rich flavor and a distinctive texture. They are small and nearly spherical and can be mistaken for brown lentils with a darker shade. They hold their shape when cooked and have a smooth, buttery interior. They are great for a hearty soup.
- French Puy lentils: These lentils have a peppery taste and a crunchy texture, making them ideal for salads. They are about one-third the size of green lentils and are greenish-bluish-greyish in color. They retain their shape when cooked and have a pleasant, poppy texture.
- White lentils: These are black lentils without the hull.
- Macachiados lentils: These lentils have a distinctive strong, nutty taste and often feature in Mexican dishes.
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Frequently asked questions
Yes, lentils are a good source of vitamins, minerals, and fiber. They are also rich in protein and are an excellent replacement for meat in meals.
Lentils have been found to reduce the risk of cardiovascular disease, type 2 diabetes, and certain cancers. They also help to lower LDL ("bad") cholesterol, reduce blood pressure, and promote healthy weight loss.
Yes, lentils are a good source of nutrition for people of all ages, including teenagers. They are especially beneficial for vegetarians and vegans, as they provide essential amino acids and iron, which are often lacking in plant-based diets.
Lentils are versatile and can be used in various recipes, such as soups, stews, salads, and rice dishes. They are easy to cook and can be purchased dried, canned, or cooked.
