Upbeet Articles – Upbeet Nutrition Services

The Power of Lentils & Plant-Based Eating

Don’t let the size of lentils fool you. These small legumes are packed full of beneficial nutrients. Lentils are a nutritious, affordable, gluten-free legume that make for an excellent meat substitute. They are a great pantry staple that can be incorporated into a variety of different meals. Lentils are not a type of bean, but they are both classified as legumes. Legumes are considered as both a vegetable and a protein source. So yup, lentils are also considered a vegetable, they work double duty!

Nutritional Benefits

Lentils are loaded with nutrients and are naturally low in saturated fat and sodium. Eating a diet high in saturated fat and sodium has been linked to an increase for heart disease and stroke¹. One nutrient that really stands out in lentils is fiber. Fiber helps keep our hunger at bay and plays a role in regulating our blood sugars. Not to mention, only about 5% of the population is consuming enough fiber daily².

Contrary to what some people may think, it is possible to get enough protein while eating plant-based. Lentils are made of over 30% protein, making them a great substitution for red meat and other meat protein sources. While lentils are a good source of protein, most plant-based proteins need to be combined to make them a complete protein. For example, combining lentils with brown rice, corn tortillas, or pasta.

Half a cup (99 grams) of lentils usually contains³:

Calories: 115
Total fat: 0.3 g
Saturated fat: 0g
Protein: 9 g
Carbohydrates: 20 g
Fiber: 8 g
Sodium: 2 mg
Iron: 3.25 mg (18% DV)
Potassium: 366 mg (10% DV)

Cooking Lentils

Lentils are very versatile and can be easily incorporated into several different dishes. They add a rich, thick, creamy texture and provide a boost of fiber and protein. They are sold dry and can easily be prepared on the stovetop. Lentils are great mixed in soups, salads, chilies, tacos, or served with salmon.

Plant-Based Eating Pattern

Plant-based foods are primarily from plant sources. This naturally makes us think of fruits and vegetables, but it also includes legumes, whole grains, nuts, and healthy oils (for example extra virgin olive oil or avocado oil). Eating plant-based meals occasionally doesn’t mean you are a vegetarian, but rather that you’re consciously selecting more foods from plant sources. Research continues to show us that the more red and processed meat we eat the higher our risk of diabetes, heart disease, and strokes^4,5,6. Incorporating more plant-based meals in your week can be better for your wallet, waistline, and health.

If you are interested in reducing your cardiovascular disease risk, trying a plant-based eating pattern might be right for you. Below are four tips from the Upbeet Dietitian to getting started with a plant-based dietary eating plan:

Instead of thinking of meat as the foundation of your meal, use a smaller amount – 3-5oz, or the size of a deck of cards, is a portion.
Fill half of your plate with vegetables. The more variety the better, include lots of color.
Incorporate more whole grains into your diet, starting with breakfast. Overnight oats make for a tasty way to start your day.
Have a vegetarian meal at least once per week. A great place to start is with lentils!

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