Lentils which are commonly known as Dal in India are an edible legume, have lens-shaped seeds. Canada and India are combined produce 58% of the total world. dals are staple cuisine of the Indian Subcontinent.
Lentils have different range of variety, include Red-cotyledon, Small green/brown-seed coat, medium green/brown-seed coat, Large green/brown-seed coats and some other types of lentils.
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Nutritional Facts of Lentils
Per 100 gram of lentils:
|
Calories |
477 |
|
Carbs |
19.54g |
|
Protein |
9.02g |
|
Fat |
0.38g |
|
Sugar |
1.8g |
|
Fiber |
7.9g |
|
Folate |
45% |
|
Niacin |
7% |
|
Pantothenic acid |
13% |
|
Riboflavin |
6% |
|
Thiamin |
15% |
|
Vitamin C |
2% |
|
Vitamin K |
2% |
|
Vitamin E |
1% |
|
Calcium |
19mg |
|
Iron |
3.3mg |
|
Magnesium |
36mg |
|
Manganese |
0.494mg |
|
Phosphorus |
180mg |
|
Selenium |
2.8ⴎg |
|
Copper |
0.251mg |
|
Zinc |
1.27mg |
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Hidden benefits of dals (Lentils):
1. Packed with full of nutrition
Lentils are considered as meat substitute because of its low cost and high protein amount, lentils have abundant amount protein, fiber, potassium, folate, calcium, magnesium, zinc and also contains a wide range of phytochemicals.
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2. Help weight loss
Lentils are the good source of protein and fiber which helps to kill your random craving and gives the feeling of fullness which keeps you full for long and help weight loss.
3. Support the digestive system
Lentils are good source of fiber specially prebiotic fiber (those fiber which aren’t digestible by your body) and prebiotic fibers strengthen your digestive system by growing more“good” bacteria and help with constipation.
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4. Regulate blood sugar levels
Lentils have a low glycaemic index (GI tells us whether a food containing-carbohydrate raises blood glucose levels quickly, moderately or slowly.) which doesn't spike the blood sugar level, this helps improve blood sugar level and diabetic patient can consume it.
The glycaemic index of Lentils: 32
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