You may have come across some small dried seeds in a grocery store or market wondering what they are. Similar to chickpeas, beans, and peas, lentils are a delicious and nutrient-packed seed in the legume plant family. They come in many colours, including yellow, green, black and red; each with varying textures and flavours. The most common variety of lentils available around local markets and some grocery shops are the yellow ones. For instance, in Kimironko Market, a kilogramme of yellow lentils goes for Rwf1, 200. David Rukerabigwi, a dietician and nutritionist currently working with Slim n’ Fit, a weight loss and wellness centre in Kigali, says lentils have a lot to offer. First of all, they are low in fat, and are extremely nutrient-dense. According to him, lentils are high in protein and that one cup of cooked lentils contains 18 grams of protein, making them a great option for vegetarians. Lentils are a good source of iron, as only one cup of lentils contains 6.6 milligrams of iron, which is about one-third of what one needs for the entire day. He explains that iron is super important for keeping oxygen pumping throughout the body and if one doesn’t get enough, blood flow slows down. The nutritionist notes that lentils are full of fibre, make one feel full easily. “We all know the benefits that come with eating a diet that is rich in fibre, regarding digestive health and healthy weight maintenance. Lentils can ensure this, therefore, making them a better choice for everyone,” he says. For instance, one cup of lentils has 15.6 grams which is actually almost four times as much as a cup of raw kale. Lentils are also a good source of folic acid, Rukerabigwi explains that folic acid is an important nutrient to load up on, especially for pregnant women. “Not getting enough iron while pregnant has been linked to serious birth defects, and even if one is not pregnant, folic acid supports healthy hair growth and can lower the risk of heart disease and stroke,” he adds. Research shows that neural tube disorders occur within the first 28 days of development, often before a woman even knows she is pregnant, so staying on top of folate consumption is crucial. Lentils are a delicious way to keep your folate levels in check without even thinking about it. In addition to high folate levels, lentils are also a good source of plant-based iron. Iron is essential for red blood cell production and transporting oxygen throughout the body, and it’s particularly important during pregnancy. Nutritionists affirm that lentils are high in magnesium. If you have trouble sleeping, are stressed or overworked, your body could benefit from regular consumption of magnesium which can be found in lentils. Additionally, lentils can be a great meat replacement if you’re looking to reduce your intake of dietary cholesterol or saturated fat. Due to their high protein content and hearty texture, many vegetarian recipes lean on lentils. Meanwhile, Rukerabigwi says that one can try replacing beef with green lentils, as an easier way of boosting your intake of heart-healthy fibre.
