Black lentils which are also called beluga lentils because of their resemblance to beluga caviar, are small, black legumes that are highly nutritious. In this article, we will discuss the many health benefits of black lentils which are rich in protein, fiber, and other essential nutrients.
Black lentils have all the essential nutrients that a human body needs which is why it is a huge part of some Asian cuisines, especially Indian cuisine. Lentils are a staple in India and are eaten along with rotis or chawal.
Health benefits of black benefits
Black lentils are a major part of various cuisines because of their multiple health benefits. Here are some of the benefits:
Black lentils have high protein content:
Lentils have high protein content and black lentils are a great option to add to your high-protein diet. Protein consumption will help you feel full also it is essential for muscle repair, growth, and overall body maintenance.
Black lentils are fibrous food:
Black lentils are rich in fiber as well. Along with the three macronutrients and other essential micronutrients you also need to consume fiber which will help in keeping you full; hence eliminating cravings and overconsumption of food. Fiber also aids in weight management and improves the digestive system as well.
Black lentils are rich in iron:
Black lentils are also rich in iron which helps in the production of hemoglobin and red blood cells. Hemoglobin is essential to transport oxygen from the lungs to the rest of the body.
Iron deficiency in the body can cause anemia, but consuming iron-rich food like black lentils can help you prevent anemia and improve your energy levels as well.
Black lentils have antioxidant properties:
Black lentils have antioxidant properties because of the presence of anthocyanins which is a powerful antioxidant. Antioxidants help to prevent oxidative stress and neutralize free radicals that can cause harm to your body.
Other antioxidants in black lentils are polyphenols, vitamins E and C, zinc, and selenium.
Black lentils are good for heart health:
You can find fiber, folate, and magnesium in black lentils that are good for your heart. Even the antioxidative properties of black lentils help prevent chronic diseases related to the heart.
Fiber helps to lower cholesterol levels. Cholesterol is the main factor contributing to heart issues. Folate and magnesium help to support heart function and reduce the risk of heart-related diseases.
Black lentils help to stabilize blood sugar levels:
The fiber and protein content in black lentils helps to stabilize blood sugar levels because they slow down the absorption of sugar in the bloodstream, not causing blood spikes. Black lentils are good for people with diabetes because it can help manage blood sugar levels.
Black lentils are nutrient-dense:
Black lentils are not just fiber and protein-rich, in fact, they have all the essential nutrients that your body needs. Along with fiber and protein, black lentils also provide vitamins B (folate and niacin), E, and C; zinc and selenium.
Various vitamins and minerals contribute to energy production in the body, supporting the nervous and immune system.
Black lentils are low in fat:
People who are looking to shed some pounds off their body, black lentils could be your option because they are high in fiber and protein but low in fat. Add black lentils or other lentils like moong dal in your diet to make it a balanced one and which has low-fat content.
Black lentils are a versatile food choice:
Black lentils could easily become a part of your diet because they are versatile and easy to prepare. You can add them to soups, salads, stew dishes, or the way it is prepared in Indian cuisine. You can easily add them to your balanced diet. However, due to their low-fat content, black lentils are not an ideal choice of food for a keto diet.
Black lentils for weight loss
Black lentils aid in weight loss because of their fiber and protein content which makes you feel full and ultimately reduces your calorie intake. For weight loss, you have to burn calories to get in shape and black lentils can help you do so. Here is how black lentils help in weight loss and management:
Black lentils are high in fiber:
One Of the major reasons to add black lentils in your diet if you want to lose weight is because of its high fiber content. Fiber-rich foods promote the feeling of fullness which reduces overconsumption and the need to eat frequently.
Consuming fiber also reduces hunger pangs because it slows down the digestion process; that is why you do not feel hungry often.
Black lentils are rich in protein:
The protein content in black lentils also helps you feel fuller for longer times and reduces hunger cravings aiding in weight loss. In fact, protein will help to prevent you from losing lean muscle mass while you are trying to lose body fat. It will also enhance metabolism.
Consuming protein while on the journey of weight loss is also essential because it helps in muscle repair after a workout session.
Black lentils are low in calories:
The main aim while losing weight is to consume only enough calories that support your body functions. Eating low-calorie food will help you with low-calorie consumption as well as promote the feeling of satiety.
Black lentils are those few foods that are low in calories which helps in weight loss.
Black lentils have a low glycemic index:
Black lentils slowly and gradually release blood sugar levels giving the body a stable source of energy that does not cause any spikes in blood sugar levels. When blood sugar is stabilized it prevents spikes and crashes which can eventually reduce cravings and help you manage hunger more effectively.
Black lentils are nutrient-dense:
Black lentils are a source of multiple nutrients and not just fiber and protein. It contributes to overall well-being and health. When you are already consuming fewer calories you have to make sure to consume foods that are nutrient rich so you get to prevent nutrient deficiencies.
Black lentils are satisfying:
Adding black lentils to your diet is a great option because it is a versatile food that can be cooked in various ways to make different dishes. You can make soups, stews, salads, and curries. Eating them with rotis or chawal could be satisfying and you would not feel hungry after your meals.
Meal ideas for weight loss
If you are looking to incorporate black lentils into your diet, here are some meal options, especially for weight loss.
Salad:
You can make black lentil salad by combining cooked black lentils and adding fresh vegetables like tomatoes, cucumber, and bell peppers. This will give you a variety of foods in one bowl which is satisfying and nutritious.
Soup:
You can try lentil soup by adding black lentils, vegetables, and lean protein like chicken or turkey. If you want to explore plant-based protein sources, you can do that too and make yourself a healthy and nutrient-dense lentil soup.
Stir fry:
How about lentil stir-fry? Sounds delicious, right? All you have to do is stir-fry lentils and combine them with a variety of vegetables. You can also add tofu or shrimp to combine it with lean protein and make a balanced meal for yourself.
Curry:
Want to try something satisfying that keeps you full for longer periods of time? Try lentil curry and add herbs & spices along with tomatoes, spinach, and other vegetables. You can pair it with a small portion of brown rice or chapatis.
Tips to include black lentils in your weight loss diet plan
Portion control:
Yes, black lentils are a good source of both protein and fiber but you have to keep a check on your portion size. Determining your portion size is necessary to avoid overconsumption. Being mindful of your food choices is the key to success in the journey of weight loss.
Balanced meals:
Pairing black lentils with other nutrient-rich foods will help you make a balanced meal. Ensure to pair them with vegetables and lean proteins to get sufficient nutrients from a balanced meal.
Choose healthy cooking methods:
Choosing healthy cooking methods will make your meals more nutritious and healthy for your overall health and well-being. Boiling, steaming, or sauteing are great cooking options for black lentils.
Stay hydrated:
Water provides multiple health benefits and aids in weight loss. Make sure you are keeping yourself hydrated because it is the key to success. Drink plenty of water throughout the day which will help to stay full and eventually help to manage your hunger and support overall health.
Frequently Asked Questions
Can you eat black lentils everyday?
Ans. Yes, you can eat lentils everyday because of their nutrient density and their health benefits. Though eating one type of lentil everyday won’t provide you with a variety of nutrients. So ensure to include other lentils like moong dal, arhar, masoor etc which will provide your essential nutrients including vitamins and minerals.
Which color of lentil is healthier?
Ans. Black lentils are considered to be the healthiest of all the lentils. You can make a variety of dishes using them including soups, stew, curries and even add them to your salad. Make sure to use healthy cooking methods like boiling, steaming or sauteing to retain their maximum nutrients.
Do you have to soak black lentils?
Ans. Black lentils usually don’t need soaking. They have a rich earthy taste that you will enjoy just make sure to choose healthy cooking methods which can retain their nutrients.
Which dal is best to eat daily?
Ans. You should focus on consuming various nutritious foods to make a balanced diet. But if you are looking for lentils to eat daily, moong dal also known as green gram is a good choice to include in your diet in various ways like salads, soups, curries and stew. Make sure you pair them with vegetables, brown rice or rotis to make a complete, satisfying and nutrient rich meal.
