Unlock the Health Benefits: Why Dietitians Recommend You Eat This Mediterranean Diet Staple Regularly

Lentils are a fantastic addition to your pantry. They’re budget-friendly, shelf-stable, and packed with nutrition. A small serving can keep you full and energized, making them a great choice for meals.

Many health experts, like nutritionists Deepa Deshmukh and Steph Grasso, highlight how lentils are often overlooked in American diets. While Mediterranean dishes regularly feature lentils, they usually don’t get the same love here. Yet, these legumes bring incredible benefits, from maintaining a healthy gut to helping with weight management.

Lentils are a treasure trove of nutrients. Just a quarter-cup of dried lentils provides about 12 grams of protein and 7 grams of fiber. This powerful combo is especially helpful for those managing conditions like diabetes or heart disease. Grasso points out that lentils offer plant-based protein without the extra saturated fat found in some meats. Plus, they include vital minerals like magnesium and iron, which support essential body functions.

But that’s not all. Lentils boost a hormone called GLP-1, which helps manage blood sugar and appetite. This means they not only keep you feeling full but also help control how quickly carbs break down in your system. Eating fiber-rich foods like lentils is vital for steady energy and healthy digestion.

Incorporating lentils into your meals doesn’t need to be intimidating. Deshmukh suggests starting small. Canned lentils are quick and easy—just rinse and go! You can sprinkle them into salads, blend them into soups, or create hearty grain bowls. Grasso loves using lentils with spices like cumin and paprika to enhance their flavor.

• Mix lentils into salads or soups for extra texture.
• Prepare “snacking lentils” with olive oil and herbs for a tasty treat.
• Try traditional dishes like Daal Tarka or Pasta e Lenticchie.
• Use lentils as a topping for hummus or avocado toast.

When shopping for lentils, look for ones with minimal ingredients—ideally just lentils, water, and a bit of salt. Store dried lentils in a cool, dark spot for longevity, and consider meal prepping them for added convenience. You can refrigerate cooked lentils for several days or freeze them in small portions to use later.

In summary, if you haven’t added lentils to your diet yet, now is a great time to start. They’re versatile, packed with nutrients, and can significantly enhance your meals. The benefits are clear: from boosting digestion to managing appetite, lentils are a simple way to improve your health. Don’t miss out on what this powerhouse legume has to offer!

Source link