Top 10 Health Benefits of Organic Red Lentils for Better Nutrition

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Organic red lentils are tiny seeds from the pods of the Lentil Plant, which belongs to the legume family. If the lentils are organic, they haven’t been sprayed with potentially toxic chemicals or grown in synthetic fertilisers.

In this article, we’ll discuss the different types of lentils available and the health benefits of organic lentils. You’ll also find inspiration on how to eat red lentils, so stay tuned to find out more.

Different types of organic lentils

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There are many different types of lentils, and they all have slightly varying textures and tastes. Below is a quick rundown of the lentils you can find at your local Whole Foods store or supermarket.

Organic red lentils

Organic red lentils taste sweet and nutty and appear pinky red or deep orange. Once cooked, they turn into a mushy texture and are excellent for making thick, warming soups and spicey dahl. You can also buy organic red split lentils, which are lentils split down the middle.

Organic whole yellow lentils

Organic yellow lentils and organic yellow split lentils have a pale honey colour and a light, earthy taste. When cooked, they dissolve into a creamy texture and work well with carrot or butternut squash soup.

Organic green lentils

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Green lentils are pea-coloured and have a firmer bite than red and yellow lentils. Their subtle peppery taste makes them a timeless classic for curries. You can also use them in pea soup or sprinkle cooked green lentils over a salad for extra protein.

Organic brown lentils

Light to dark brown lentils have a similar earthy flavour to yellow lentils. An excellent way to use brown lentils is in heart-warming soups, curries and dahl. They also make a flavoursome side dish for a boost of plant-based protein and fibre.

The benefits of organic red lentils

In this next section, we’ve covered the best benefits of organic red lentils. Read on to find out how the tiny seed can supercharge your health.

1. Fibre for gut health

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Lentils are a fantastic fibre source, essential for a healthy, functioning body. Fibre binds stools together and gives them weight so they can pass easily through the digestive system. This regulates your bowel movements (no more guessing when you need to go!) and removes toxins to lower the risk of illness.

2. Folate for focus

Lentils contain folate (also called B9 or folic acid), which is crucial for growth and development. It’s often recommended that extra folic acid is taken during pregnancy to help the development of the baby.

Folate increases focus by encouraging the production of blood cells, which carry oxygen and nutrients to the brain. Not only does this enhance concentration, but it also contributes to better mental health and emotional well-being.

3. Potassium for healthy circulation

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Potassium is a mineral that’s responsible for muscle and nerve function. For instance, it helps the heart contract to pump blood around the body. Lentils are a great source of potassium to encourage healthy circulation.

4. Lowers bad cholesterol

Lentils are excellent for balancing cholesterol levels. The fibre attaches itself to LDL (‘bad’ cholesterol) and transports it out of the body. This keeps your arteries clear and lowers unnecessary stress on your heart.

5. Balances blood sugar

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When you eat a meal, your glucose levels spike and then drop, which can cause energy crashes and put pressure on the heart.

Lentils contain soluble fibre, which dissolves in your stomach, creating a temporary lining that slows digestion for regulated blood sugar. Soluble fibre helps gently release the energy to keep your blood sugar level healthy.

6. Enhances your energy

Red lentils are infused with the mineral iron, which supplies the body with resources to make haemoglobin. Haemoglobin transports oxygen through the bloodstream, delivering it to vital organs such as the brain, heart, and lungs. When you have good oxygen levels, you feel less tired and can enjoy better energy.

7. A good source of plant-based protein

Red lentils have about 9 grams of protein per 100 grams, giving you a great plant-based protein boost. Make a lentil soup with chickpeas and a dash of pea protein powder to help hit your protein goals for muscle growth.

8. Boosts your mood

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Who doesn’t want a good mood 24/7? Red lentils aren’t a magic bullet, but they contribute to serotonin - a hormone that improves mood. The small but powerful legume also regulates your sleep-wake cycle for high-quality sleep, a simple way to get more energy and feel happier.

9. Keeps you full for longer

The protein and fibre in lentils keep you full for longer. That means you don’t have to eat as much to feel satiated and are less likely to reach for snacks. The soluble fibre that balances glucose levels also reduces sugar cravings, which can happen when you experience a dip in blood sugar. This all contributes to a healthy weight and a happier body.

10. Free of herbicides and pesticides

Organic red lentils are grown in fields with natural fertilisers (rather than synthetic), which means their vitamins and minerals tend to be higher quality. They’re also free of toxic herbicides and pesticides, which can affect the taste of the lentils and may unbalance hormones. So, buying organic red lentils over regular ones is a good idea if you can.

How to eat organic red lentils

The mellow, earthy flavour of red lentils makes them easy to add to an array of dishes. Check out our top ideas for eating lentils:

Red lentil dahl - Create this delicious Indian dish with Organic Green Split Peas for amazing texture, nutrients, and taste.
Lentil burgers - Swap meat for a plant-based burger and nurture your gut with fibrous lentils.
Smooth red lentil soup - Gently cook red lentils in a soup for a thick, creamy texture that keeps you full for longer.

Lentils in pasta sauce - A quick way to eat lentils is to cook them in a satisfying pasta dish to bulk out your meal
Comforting lentil dip - Blend cooked lentils with garlic and olive oil for a soft dip. It makes the perfect accompaniment to a crispy Greek flatbread or tortilla chips.
Vegan lentil tacos - Instead of beef, try protein-packed vegan tacos. Serve them with a side of guacamole and a sprinkle of vegan cheese.

Enjoy organic red lentils for better gut, heart and brain health

Relish in the simplicity of organic red lentils, bursting with energy-fuelling nutrients. Use the tiny red seeds as a meat replacement, to make classic Indian dishes, or as a side dish and dip. Look after your body with the small but powerful lentil.