For some reason beans get the majority of the attention in the legume family. True, they are filled with fiber and protein but they don’t quite measure up with their cousin, the lentil. Lentils are actually higher in protein and fiber, and are much easier to prepare than beans.

Lentils are very popular in Asia, the Mediterranean and the Middle East (especially India). Somehow they have flown under the radar in Western culture and are not very popular in America. They are, however, an amazingly healthy food that deserves super-star recognition.

Why So Good?

Lentils are truly an amazing nutritional powerhouse. One cup of them will net you around 18 grams of protein and close to 16 grams of fiber. They are also rich in iron, potassium, folate and manganese. And since they come in at only 230 calories per cup, their nutritional benefits far exceed their calorie count.

The fiber in lentils does a great job of regulating glucose and insulin levels.  It slows down digestion because they are a low-glycemic food, allowing your body to properly store nutrients and keep you feeling full longer. Glucose is responsible for blood sugar, which is a major concern for those with diabetes. Insulin is a hormone that helps deliver the blood sugar into your different cells. Regulating those levels shows powerful benefits for both inside and out. Your health will improve by lowering cholesterol and protecting you from diabetes.  On the outside, you will be happier because blood sugar and insulin regulation goes hand in hand with weight loss and a better body-fat percentage.

For those who are vegan or vegetarian, lentils can be a go-to source for protein. Many non-meat eaters struggle with getting enough protein in their diets. Lentils provide an amazing amount of protein (18g) with just one cup per day, while also being very low in fat. This will help you build and maintain lean muscle mass.

How To Eat?

Unlike many beans, lentils do not need to be presoaked in order to eat them. They typically take 20-30 minutes to cook (depending on the type) by boiling them.

Although typically eaten in soups, lentils are also great in salads and chili.  If you enjoy the taste, you can always grab a handful of them as a snack to provide energy and regulate your insulin levels. In fact, you can really substitute lentils in any situation in which you’d typically use beans.

Try to get some lentils in you a few times per week. The nutritional benefits are far too hefty to pass up on.