Could it be true that I have a new favorite legume? Yes, it is undoubtedly true. I love lentils. Are they just a trend or are they legit? These little legumes have been around a long time and are a staple in plant-based kitchens everywhere! Recently, they have become a lot more mainstream making their way into soup, tacos, chips, and even pasta. My tips today will show you why lentils are awesome + I hope you will love this little legume as much as I do!
Tara’s Tuesday Tips:
Why Lentils Are Awesome
Yes, lentils are awesome. Why? Let me count the ways …
Lentils Are High In:
- Protein
- Fiber
- Polyphenols
- Iron
- Folic Acid
- Magnesium
- Antioxidants
- Luceine
- Resistant starch (delays absorption of carbs/has blood sugar lowering effects)
- Prebiotics
Need A Few More Reasons To Love Lentils?
They Are:
- Inexpensive
- Easy to cook
- Can be stored dry for a long period of time
- Equally as awesome in the canned version
- A fabulous meat alternative
- Red, green, brown, black, yellow, or split
- Low in fat
How To Easily Add More Lentils to Your Life:
- Toss them in your salad
- Choose lentil-based pastas (Modern Table, Tolerant brands are my favorite)
- Add them to soup
- Use them in veggie burgers
- Whirl them into hummus
- As a meat substitute
- Indian cooking uses a wide variety of this legume!
- Look for lentil snacks (crackers or chips)
Lentils + Athletes:
I have always believed that lentils are awesome, but there is a reason I recently began focusing on eating more of them recently. Their high leucine content!
I will keep this very simple, but this is super important so stay with me!
- Amino acids are the building blocks of protein
- Essential amino acids are the amino acids our bodies cannot make + we must get them from our food
- Branch Chain Amino Acids (BCAA) are especially important for repairing + building muscle
- Leucine is a BCAA
- Lentils are exceedingly high in leucine (one egg has about 50 grams vs one cup of lentils has about 200 grams of leucine!)
- Take home points: When we eat lentils, we are getting a dietary source of BCAA’s (which is superior to getting them from supplements). Eating foods high in leucine helps repair + build our muscles helping us recover quicker + better from workouts. When we repair + build muscle efficiently we become leaner + stronger! Hooray!
- Need more? Check these out: How To Stop Meat Cravings As A Vegetarian, Tara’s Tips For Plant-Powered Athletes
My Favorite Lentil Recipes:
Food For Thought
For most people, lentils are awesome! They can be an integral part of a healthy diet especially for people looking to control their blood sugar, eat more high fiber foods, get more plant-based protein, or to have easy meal prepped freezer foods on hand! However, in some people, the high fiber content can cause bloating. If this is you, start with tiny amounts and work your way up as your tolerance increase because over time, it will! Also, if you are allergic to other legumes or even peanuts, you might be allergic to these as well.
A word of caution, do not ever eat them raw + remember these legumes contain anti-nutrients such as phytic acid which in some people can prevent other nutrients from being absorbed. Always consult your healthcare provider if you experience any negative side effects from foods.
My best advice? Is the same advice I use for all foods. All foods fit. There are no ‘good’ or ‘bad’ foods. Eat what you love, eat mindfully, remember your sometimes foods and your everyday foods. Above all, enjoy good food in the company of good people.
All the best,
Tara 🤍
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