If you love your heart, eat lentils

on NOVEMBER 2, 2011 · in HEALTH

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LENTILS are quite high in nutritional value. They are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds. A small but nutritionally mighty member of the legume family, lentils are a very good source of cholesterol-lowering fibre.

Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.

Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up–not out.

Like other beans, lentils are rich in dietary fibre, soluble and insoluble. The soluble fibre forms a gel-like substance in the digestive tract. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men for 25 years. When they analyzed data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82 percent reduction in risk!!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. People eating the most fiber, 21 grams per day, had 12 percent less coronary heart disease (CHD) and 11 percent less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15 v reduction in risk of CHD and a 10 v risk reduction in CVD.

Lentils’ contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle.

Lentils’ magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature’s own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body.

If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help balance blood sugar levels while providing steady, slow-burning energy.

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