Brown Lentils

What are brown lentils?

The most popular kind of lentil is brown lentil. Most likely, when you visualize a lentil, you're thinking of the brown kind. But don't let its modest exterior deceive you! Brown lentils are a great meat alternative because of their tasty, earthy taste and texture. They might be extremely dark black or pale brown. Due to their widespread use, these lentils are often simply referred to as "lentils.".

How to use Brown Lentils? 

When cooked, brown lentils become very mushy and crumble easily in dishes. This is just what makes brown lentils perfect for thickening stews or soups; it's not always a negative thing. Additionally, they may be mashed and used to vegan meatballs, veggie burgers, and other plant-based meals. When using lentils in a grain bowl or salad if you want them to maintain their form, brown lentils are not the greatest option.

Brown lentil benefits:

Lentils are high in iron, folate, and vitamin B1, all of which are beneficial to heart health. They also lower blood pressure and bad cholesterol, which may be linked to a lower risk of heart disease. In fact, one study found that eating lentils reduced blood pressure more than eating chickpeas, peas, or beans.

◉ Protect against disease: Regular consumption of lentils has been linked to improved health and a lower chance of developing chronic illnesses including diabetes, obesity, heart disease, and cancer, including breast cancer, according to studies. Lentils include plant-based chemicals called polyphenols, which may have very potent effects. Polyphenols may have anti-inflammatory, antioxidant, and neuroprotective properties that prevent cell damage and preserve brain health. Additionally, research suggests eating lentils may help diabetics with their cholesterol levels. Additionally, lentils' low glycemic index and their gradual blood sugar-raising effect may help you prevent or treat diabetes. Overall, legumes are associated with a lower risk of cancer. Lentils' fiber content and antioxidant qualities may help protect cells from harm and stop the spread of cancer. Homan continues, "We need to know a lot more about how lentils affect people in order to draw any firm conclusions. However, we are finding out more about the health benefits of the vitamins, fiber, and polyphenols they contain. Furthermore, it is evident that a Mediterranean diet, which included legumes like lentils, might improve a person's health.

◉ Heart Health: Lentil polyphenols have the potential to lower cholesterol and blood pressure, which would benefit your heart and circulatory system. According to an analysis of eight studies, those who consumed around a cup of legumes each day for 10 weeks had a drop in blood pressure. LDL ("bad") cholesterol may be lowered by eating a diet high in legumes, such as lentils, according to a review of 26 randomized controlled studies. A build-up of LDL cholesterol in the body that is too high might cause a heart attack or stroke.

◉ Lower blood pressure: Potassium works to counteract the negative effects of salt, which may cause hypertension, or elevated blood pressure. Split red lentils, when cooked, provide almost 270 mg of potassium in half a cup. Lentils are an excellent alternative to red meat because of their high protein content, which also has the added benefit of lowering blood pressure. Be advised: To balance your diet, mix lentils with whole grains since they are lacking in some key amino acids.

◉ Boost energy: A good iron supplement might sometimes make you feel more energised, particularly if you suffer from anemia. Hemoglobin, a component of red blood cells that enables them to deliver oxygen to your body, is made of iron. Roughly half a cup of cooked lentils may provide 15% of your daily necessary iron intake. If you follow a plant-based or vegetarian diet, this news can seem like winning the lottery. "To improve the absorption of iron, combine lentils with a source of vitamin C, such as tomatoes, potatoes, bell peppers, or Brussels sprouts," suggests Homan.

Where to buy Brown Lentils? 

Buy Brown Lentils from the health food store in the USA, Alive Herbals.

Brown Lentils information (at a glance):