Lentils: The Superfood that Fights Diabetes, Heart Disease, and Cancer

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Lentils are healthy legumes that come in a variety of colors such as green, brown, and red. They are high in plant protein, fiber, vitamins, and minerals. Lentils are a staple in many cultures and are used in soups, stews, salads, and other dishes for their earthy flavor and health benefits.

Lentils - health benefits

One-half cup of cooked lentils contains:

• 140 calories,
• 12 grams of protein,
• 0.5 grams of fat,
• 23 grams of carbohydrates,
• 9 grams of fiber,
• 5 milligrams of sodium.

Lentils are a globally consumed staple, offering a wealth of bioactive and non-bioactive nutrients. They excel in starch and insoluble dietary fiber, fostering a healthy gut microbiota and warding off colon-related illnesses. Cost-effective and low in fat, sodium, and vitamin K, lentils boast high potassium levels. Their polyphenol-rich seeds act as antioxidants, guarding against conditions like diabetes, obesity, cardiovascular disease, and cancer.

Lentils reduce the risk of diabetes

Studies have shown that lentils are found to enhance blood glucose control and lipid metabolism in both diabetic and healthy individuals. A lentil-rich diet appears to be an effective intervention and management strategy for diabetes prevention.

Lentils reduce the risk of heart diseases

Lentils, particularly those rich in polyphenols, are associated with reduced cardiovascular disease risk. Lentil bioactive compounds, like legumin and vicilin, demonstrate cardioprotective effects by reducing cholesterol and hypertensive markers. Regular consumption of polyphenol-rich lentils is recommended for managing cardiovascular disease risk.

Lentils reduce the risk of diabetes

The consumption of phenolic-rich lentils lowers obesity and diabetes risk. Lentils, with flavonoids and fiber, enhance satiety, reduce food intake, and help maintain body weight in obese individuals. Studies demonstrate lentils' ability to inhibit glucose and fat digestion, making them valuable in managing diabetes and obesity by controlling post-meal glucose and weight.

Lentils reduce the risk of cancer

Studies showed that consuming lentil seeds has been associated with a reduced risk of various cancers, such as colon, thyroid, liver, breast, and prostate. Their polyphenolic content can act as chemo-preventive agents by hindering carcinogen uptake, detoxification, and DNA binding.

Lectins in lentils possess anticancer properties, binding to cancer cell membranes and inhibiting tumor growth by affecting cell cycles, caspase cascades, and angiogenesis. Lentils show significant potential in preventing colorectal cancer and have superior chemopreventive qualities compared to peas due to their rich array of antioxidant bioactive compounds.

Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/