insoluble fiber Archives - Amazing Health Advances

Energizing Green High Fiber Smoothie

AHA Publisher — Wed, 11 May 2022 07:00:25 +0000

Dr. Don Colbert – Need more ways to get enough fiber in your diet? Need more energy? You’re not alone! Fortunately, these two health desires go hand-in-hand. In fact, when you include high fiber foods in your diet, you can improve digestion. Then, better digestion improves many aspects of life, including energy. Ready to start? Try our Energizing Green High Fiber Smoothie today! Energizing Green High Fiber Smoothie Ingredients 3/4 cup plain Greek yogurt or canned coconut milk 1 scoop Keto Zone® Fiber Zone 1 scoop Divine Health® Fermented Green Supremefood® 1 scoop Keto Zone® Hydrolyzed Collagen 1 tablespoon hemp heart seeds 1 stalk celery 1/2 cup strawberries (2-3 large) water and ice as needed for desired consistency Instructions Place all ingredients in a blender. Mix well. Make sure to add water as needed. Add ice to desired consistency. Drink immediately. Makes one serving. Nutrition info: 367 calories, 12 grams fat, 5 grams net carbs (29 grams carbohydrates, 24 grams fiber), 27 grams protein What Can You Get in a Smoothie? 2 Types of Fiber Our Energizing High-Fiber Green Smoothie contains fiber from Keto Zone® Fiber Zone and whole foods. This combination is great for digestive health. In fact, there are 2 primary fibers in the smoothie. INULIN Inulin is a prebiotic fiber. This means it feeds the healthy bacteria and cells in our digestive tracts. This is a good thing because gut bacteria need a healthy food source! Inulin is found in many plants, like chicory root. Interestingly, human digestive tracts can’t break down and digest it. Therefore, inulin is not a nutritive carbohydrate (one that provides calories). Instead, inulin is consumed by healthy bacteria and converted into a short-chain fatty acid that further nourishes colon cells (1). PSYLLIUM HUSK Psyllium husk is made of both soluble (70%) and insoluble fibers (30%). This means twice the benefits. Similar to inulin, the soluble fiber acts as a prebiotic, to feed and fortify healthy gut bacteria. The insoluble fiber passes through the digestive tract, mostly intact. It provides bulk and softness to stools, subtle laxative effects, and can improve digestive health, in addition to other benefits of fiber (2). Why Go High Fiber? Top 10 Health Benefits of Fiber 1. IMPROVED ENERGY & MOOD As described in detail in this post, you can improve the health of many body systems by improving the health of your digestive system. For one, when digestion is working well, your body delivers the nutrients it needs from foods to every system. This means better metabolism and better energy. Incredibly, the consumption of high fiber and the resulting improvement in digestion also affects mood and mental health. The Microbiota-Gut-Brain Axis (the communication between the bacteria and hormones in the gut and the brain) can trigger emotional shifts, mood changes, anxious and depressed moods, and mental impairments (3, 4, 5, 6). 2. GREAT BONE HEALTH Bone health depends on the efficient absorption of vitamins and minerals, including calcium, vitamin K2, vitamin D, and magnesium. Lab studies have found inulin improves the absorption of nutrients, resulting in improved bone density (7, 8). What’s more, studies of children (ages 9-13) have shown better calcium absorption and bone mineralization when taking inulin (9, 10). 3. WEIGHT LOSS AND NORMALIZED APPETITE For those looking to lose weight, inulin and psyllium husk are great choices. Multiple studies show that high fiber can reduce intake and promote healthy weight changes (11, 12). In fact, in one study the “inulin fiber group” lost 2 pounds while the control group gained one. While consuming 21 grams of inulin per day, the inulin group experienced lower hunger-hormone levels and increased fullness (13). 4. OPTIMAL BLOOD SUGARS AND IMPROVED DIABETES CONTROL For those with impaired blood glucose, several studies on inulin and psyllium husk suggest it may help optimize blood sugars (14, 15, 16, 17). How? First, as a fiber, it slows digestion to reduce blood sugar spikes. Second, it has been shown to actually decrease fat in the livers of people with impairments (18). Reducing liver fat can reduce insulin resistance and may help reverse blood sugar issues (19). What’s more, another study showed that 10 grams of inulin per day reduced fasting blood glucose by an average of 8.5% and hemoglobin A1C (HgbA1C) by an average of 10.5% (20). 5. GOOD PROBIOTIC COLONY HEALTH & REDUCED CONSTIPATION Healthy gut bacteria is essential for overall health. Both inulin and psyllium husk stimulate the growth of beneficial bacteria. When these bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune function benefits (21, 22). Inulin and psyllium husk also decrease constipation, hemorrhoids, and other digestion issues. Inulin relieves constipation with soluble fibers; psyllium does so with both soluble and insoluble fibers. For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (23). Psyllium husk softens stools and increases stool bulk to reduce constipation and hemorrhoids. 6. LESS DIETARY CARBOHYDRATES AS THICKENERS Inulin improves the texture of manufactured foods. You can use it in home cooking as well. Use inulin powder in low-carbohydrate recipes to thicken sauces, soups, condiments and more. Stir it into a warm liquid and continue stirring until slightly thickened. 7. HEALTHY TRIGLYCERIDE AND CHOLESTEROL LEVELS Psyllium husk and inulin are proven cholesterol reducers. One study concluded that 6 weeks of psyllium intake resulted in lower cholesterol in obese and overweight participants (24). What’s more, another study confirmed that 5 grams of psyllium three times daily for six weeks reduced triglycerides by 26%, compared to the placebo (25). 8. OPTIMAL BLOOD PRESSURE What about blood pressure? Studies have shown that high fiber and psyllium husk can support healthy blood pressure, too! In fact, one study showed a diet with an additional 12 grams of fiber from psyllium reduced systolic blood pressure by 5.9 mm mercury in 36 participants with high blood pressure (26). 9. MAY REDUCE INCIDENCE OF COLON CELL OVERGROWTH Studies have reported inulin as an agent that reduces colon cell overgrowth. A review of 12 animal studies found that 88% of the groups given inulin saw a reduction in pre-malignant colon growths (27). In terms of human studies, one promising experiment showed that inulin caused the colon environment to be less favorable for cell overgrowth (28). 10. LESS LOOSE STOOLS Since fiber promotes reduced constipation, it’s sort of a wonder it can also improve diarrhea! Digestion is about “balance.” With the right amount of fiber, you should experience regularity without constipation or diarrhea. How does it work? The fibers absorb water, thereby reducing diarrhea and increasing stool softness and bulk (29, 30). Support Digestion With Keto Zone There are many ways the Keto Zone supports digestive health. They include: Keto Zone® Fiber Zone. This proprietary fiber supplement powder is formulated with both psyllium husk and inulin to support health as described above. Dr. Colbert Beyond Biotics™ is an excellent probiotic supplement with 12 billion healthy probiotic bacteria units. These units have been proven to encourage optimal digestive health in just 4 weeks! In fact, Beyond Biotics™ contains 3 clinically studied and tested probiotic strains consisting of 12 billion bacteria, supporting the immune response and natural defenses. If you want to encourage great health throughout your body, this is a great supplement. Dr. Colbert’s Healthy Gut Zone Plan. It will teach you, step-by-step, how to improve your digestive health, support your entire body, and encourage better brain function, alertness and health starting today! Join Dr. Colbert in his challenge to prioritize your gut health. It can make all the difference to health! Dr. Colbert’s Beyond Keto program combines Keto Zone and Mediterranean foods to support gut health! In fact, studies have found the Mediterranean diet specifically improves gut microbiota and its associated metabolism functions (31). Get started with Dr. Colbert’s Beyond Keto today and encourage digestive and whole-body health! Bottom Line Fiber is a great nutrient for whole body health. Keto Zone® Fiber Zone provides 2 effective types of fiber to support your body. Try our Energizing Green High Fiber Smoothie today and flood your body with nutrients that encourage all 10 fiber benefits! To read the original article click here.

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Brand-New Research Suggests High-Fiber Foods Reduce Dementia Risk

AHA Publisher — Wed, 06 Apr 2022 07:00:45 +0000

Lori Alton via NaturalHealth365 – With its disabling loss of cognition, judgment, and memory, dementia is a truly devastating condition. And it is becoming more widespread. Alzheimer’s disease – the most common cause of dementia among older adults – is currently affecting over 6.2 million Americans. Experts predict that the incidence will double by the year 2050. Many scientists believe they are getting closer to unlocking the mystery of why dementia occurs – and what can be done to help prevent it. In a new Japanese study, researchers found that the risk of dementia may be lowered with a simple intervention (one that natural health experts have been advising all along!) – a high-fiber diet. Let’s look at some of the ways in which a plant-based, high-fiber diet may help promote healthy cognition and reduce the risk of dementia in aging adults. Decades-Long Research on the Effects of a High-Fiber Diet Yields Good News Regarding Dementia Risk In a study published last month in Nutritional Neuroscience, researchers asked over 3,500 participants aged 40 to 64 years to complete surveys that reflected their dietary intake going back 15 years. The participants were then followed up for an additional 20 years. This extensive but simple research technique revealed a clear-cut result: the scientists found that people who ate the highest amount of fiber had the lowest risk of dementia. While the two types of dietary fiber – soluble and insoluble fiber – are both crucial to health, the team reported that soluble fiber from oats and legumes was more effective at lowering dementia risk. Researchers speculated that soluble fiber regulates gut bacteria, thereby helping to decrease the neuroinflammation that triggers dementia. High-fiber diets also may help decrease body weight, reduce blood pressure, lower cholesterol, and improve blood sugar control. In addition to lowering risk factors for heart disease, these changes may cut dementia risk even further. Additional Research Shows That High-Fiber Diets Reduce Production of Inflammatory Molecules This new study is not the only research showing that a high-fiber diet can benefit the brain. Another recent study published in Frontiers in Immunology suggested that eating high-fiber foods might help delay brain aging by spurring butyrate production (a short-chain fatty acid shown in animal studies) to improve memory and reduce inflammation. Fiber-rich diets also appear to cut the expression of interleukin, an inflammatory cytokine produced in the body. In addition, fiber provides fuel for beneficial gut bacteria, which researchers say can strongly influence cognition and mood. But, that isn’t all. A 2021 review published in Antioxidants showed that plant foods are associated with “significant beneficial effects on cognitive function.” The improvements occurred “across the board” in young and elderly participants alike – and benefited them regardless of cognitive status. In other words, those who were cognitively “normal,” those who had mild cognitive impairment, and those with severe dementia all received benefits from the plant-based diet – a very encouraging result. What Are the Top Fiber-Rich Foods for Cognitive Health? Green leafy vegetables – like romaine, spinach, and dandelion greens – and cruciferous vegetables, like Brussels sprouts, bok choy, broccoli, and cauliflower, appear to “rule the roost” when it comes to cognitive benefits. Dandelion greens, in particular, receive high marks for their sky-high levels of fiber, vitamin C, and vitamin A. Cruciferous vegetables contain potent anti-inflammatory compounds known as isothiocyanate. In addition, these high-fiber vegetables are all rich in folate (or vitamin B9), which can reduce levels of homocysteine, an inflammatory chemical linked with heart disease. Close behind veggies in the ability to promote cognitive health are berries. Blueberries, in particular, contain purple/blue plant pigments called anthocyanins, which have been associated with cognitive benefits. In a study published in the Journal of Agriculture and Food Chemistry, supplementation with wild blueberry juice improved memory in older adults. As for ruby-red strawberries, these feature a compound known as fisetin, which has been linked with improvements in memory and cognition. One influential study found that subjects who ate larger amounts of strawberries were less likely to develop Alzheimer’s disease than those who didn’t indulge in berries! Blackberries, raspberries, and mulberries are also good choices for promoting cognitive health. Other foods believed to promote healthy brain function include nuts, oats, beans, olive oil, avocados, cold-water fatty fish, poultry, and green tea. Slow Down Cognitive Decline With Proper Nutrition and Wise Lifestyle Choices Although no diet can reverse advanced dementia, many natural health experts believe that proper nutrition has the potential to slow the early stages of cognitive decline and dementia. When it comes to specific diets to combat the onset of dementia, many natural health experts advise the MIND diet, short for the Mediterranean-DASH Intervention for Neurodegenerative Disease. This healthy way of eating combines aspects of the heart-healthy Mediterranean diet with those of the DASH (Dietary Approaches to Stop Hypertension) diet. Note: Whether it’s lurking in condiments such as ketchup or hiding in plain sight on powdered doughnuts, refined sugar is truly “bad news” for cognitive health. (Likewise for fried and processed foods, which may contain harmful trans fats). Excessive sodium (salt) intake can also threaten cognitive health. Opt instead for lemon, black pepper, and spices like basil and rosemary. By the way, the Academy of Nutrition and Dietetics advises that adults get 25 to 38 grams of fiber a day, with 21 to 30 grams recommended for people over 50. But experts say that only a meager 5 percent of Americans meet the daily adequate dietary intake level for fiber. This is unfortunate – because when it comes to maintaining health, multiple studies have confirmed the superiority of a plant-based, high-fiber diet over the conventional Standard American Diet (aptly abbreviated as S.A.D.!) Maybe it’s time to consider phasing out the SAD-ness – and incorporating more plant-based foods into your meals. Your body – and your mind! – will thank you. Sources for this article include: ScienceDaily.com PrimeHealthDenver.com MDPI.com NIH.gov NIH.gov MedicalNewsToday.com CDC.gov To read the original article click here.

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The Convincing Case for Chia: 5 Reasons to Eat More

AHA Publisher — Fri, 23 Apr 2021 07:00:00 +0000

Dr. Don Colbert – Salvia hispanica, also known as the chia plant, is a plant with origins in Mexico and Guatemala. This Central American native is a member of the mint family and produces small round seeds with a glossy appearance. There is evidence that the seeds of the chia have been used traditionally by the Aztecs and Maya for many generations. In fact, the word “chia” comes from the ancient Mayan word meaning “strength.” The Mayans chose this designation because their warriors are said to have eaten a spoonful of chia seeds before battle. This small serving of chia seeds was considered to provide enough nourishment for a 24-hour period! Such claims may sound like hyperbole, but a scientific look at the nutritional properties of chia seeds reveals that the Mayans may not have been exaggerating after all. Chia seeds are packed with powerful nutrients including fiber, antioxidants, protein, minerals, and omega-3 fats. These are the 5 best reasons to eat more chia seeds. 1. Insoluble Fiber With a whopping ten grams of fiber, two tablespoons of chia seeds can provide about ⅓ of the recommended daily intake of fiber. This is because the majority of the carbohydrates in chia seeds (80%) is in the form insoluble fiber. Insoluble fiber is not digested by the body, but is instead used as food for the beneficial bacteria in the digestive tract. This means that insoluble fiber does not raise blood sugar or even contribute to the caloric density of a food. They are perfect for those on a low-carb or ketogenic diet. In addition to feeding the probiotics in the gut, the insoluble fiber found in chia seeds is known to help with digestion by soaking up toxins and scrubbing the intestinal wall clean. When you subtract this indigestible fiber, chia seeds are left with only 100 calories per ounce, making them one of the most nutrient dense foods per calorie known to man. 2. Antioxidants One of the primary reasons chia seeds are considered to be so nutrient dense is because they are loaded with antioxidants. Antioxidants combat free-radicals which cause oxidation (aging) of cells. The high antioxidant content of chia seeds actually keep the delicate omega-3 polyunsaturated fats they contain from going rancid (a form of oxidation). The antioxidants in chia seeds include: chlorogenic acid, which has been associated with lowering blood pressure; quercetin, which has been shown to reduce heart diseases risk; and kaempferol, which reduces the risk for chronic disease. 3. Protein Chia seeds are 14% protein by weight. Aside from the superfood algae spirulina, chia seeds are the next best source of vegan protein due to the presence of all 9 essential amino acids. For this reason, chia seeds are an important addition to the diets of those who don’t eat meat. The ratio of these amino acids is also preferable to the human body making the protein in chia seeds highly bioavailable. Adequate protein absorption decreases cravings and improves satiety which helps with weight loss and overall health. 4. Minerals Chia seeds are mineral powerhouses. Just one ounce can provide 18% the daily recommended intake of calcium, 30% of magnesium and manganese, and around 27% of phosphorus. Minerals are important for electrolyte balance, nervous system function, hydration, and cellular function. Much of the soil around the world has been over-farmed and depleted of minerals thus the plants the land produces are also lacking in these valuable nutrients. This is why it is important to eat as much mineral dense food as possible to make up for this deficit. 5. Omega-3 Fatty Acids Omega-3 fatty acids such as ALA, EPA, and DHA, are crucial to cellular health. Found in abundance in the brain and the nervous system, these healthy fats are most readily available in animal foods such as wild-caught cold water fish, krill, grass-fed beef, and lamb. Chia seeds are often touted as a superior source of omega-3 fatty acids because it actually contains more than salmon. The caveat, however, is that chia seeds contain mostly ALA which is the inactive form of omega-3 that must be converted by the body to EPA and DHA. Unfortunately, the human body does a poor job at conversion. Since DHA is by far the most important omega-3 fat and chia seeds provide little-if any-of this valuable nutrient, then are they useless as a source of omega-3’s? Not necessarily, ALA has been shown to have anti-inflammatory properties which can help with weight loss and overall health. How to Eat Due to their ability to absorb water and add gelatinous structure to meals, chia seeds are frequently used by vegans and those with egg allergies as an egg replacer. Simply make a “chia egg” by whisking together 1 tablespoon of chia seeds with 3 tablespoons of water then place in the fridge for 15 minutes. This can be used as a 1 to 1 replacement for eggs. Additionally, chia seeds are often used as smoothies. They are a great way to add both nutrition and texture without significantly affecting calorie count or glycemic index. In order to increase digestibility, chia seeds are often soaked in a 1:10 ratio seeds to water. This is about 1.5 tablespoons for a cup of water. Let sit anywhere from 30 minutes to 12 hours (perhaps overnight) and then consume. This increases the availability of nutrients by activating dormant enzymes and it also decreases the anti-nutrient phytic acid which can be irritating to those who are sensitive. Living Chia In order to get all these benefits of chia seeds along with the gut healing properties of probiotics, check out Dr. Colbert’s specially formulated Living Chia with Probiotics. This one-of-a-kind chia seed product is the most easily digested chia seed formulation available. Pick it up with other health enhancing products here today! References https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1 http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html https://wellnessmama.com/4981/benefits-of-chia-seeds/ http://www.well-beingsecrets.com/benefits-of-chia-seeds/ https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-chia-seeds.html http://www.well-beingsecrets.com/benefits-of-chia-seeds/ To read the original article click here.

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Want to Age Gracefully? Eat Plenty of This Substance to Slow Down the Aging Process

AHA Publisher — Fri, 26 Mar 2021 07:00:05 +0000

Sara Middleton via NaturalHealth365 – Most people probably don’t think of anti-aging when they hear the word fiber (although bowel regularity certainly may come to mind). But it turns out that one of the key benefits of fiber is helping people maintain healthier, more youthful bodies throughout their lifespan. What is fiber, you might ask? Fiber (including soluble and insoluble) is a type of plant material that can’t be broken down by enzymes in the digestive tract. It’s also one of those nutrients that’s best consumed from the food you eat rather than from added supplements (for reasons we’ll get into later). And research involving over 1,600 healthy adults suggests that it’s also a key player in aging gracefully. The Most Underrated Anti-Aging Nutrient Helps Prevent Cancer, Heart Disease, Type 2 Diabetes, and Other Age-Related Chronic Diseases In 2016, a team of researchers from the Westmead Institute for Medical Research in Australia published the results of their 10-year study involving over 1,600 healthy adults. They poured over the participants’ health and lifestyle habits and found that those adults who consumed the greatest amount of dietary fiber — about 29 grams per day — were the most likely to have enjoyed “successful aging,” which the researchers defined as being free of cancer, diabetes, and heart disease and having good physical and cognitive health. The study was published in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences. Fiber has also been shown to protect against inflammation and immune dysfunction, likely thanks to its ability to support the growth of healthy gut bacteria, as well as reduce the risk of high cholesterol, metabolic dysfunction, osteoarthritis, and obesity – the last of which has been shown to accelerate the aging process. Given how beneficial fiber is, it’s tempting to assume we all should be taking fiber supplements – or at least eating lots of food that has been fortified with added fiber. (In packaged foods, added fiber includes beta-glucan, cellulose, chicory root, inulin, pectin, psyllium, and xanthan gum.) But while Mayo Clinic notes that it’s likely not harmful to consume fiber supplements, most experts recommend that you should prioritize eating foods that are naturally rich in fiber, including (organic) whole grains, legumes, fruits and vegetables. That’s because these natural fiber sources also tend to be higher in other nutrients including vitamins and minerals, whereas processed foods made with added fiber are often far less nutrient-dense yet higher in calories. How Much Fiber Is Enough Fiber? Here’s Your Recommended Daily Intake, According to Experts The typical American consumes about 10 to 15 grams of fiber per day – not enough, according to the USDA. The general rule is to aim for about double that, or anywhere from 25 to 30 grams of fiber per day. Ideally, your fiber should come from food – not supplements. Per serving size, fruits and veggies that boast the most amount of fiber include avocados, raspberries, oranges, apples, blueberries, pears, strawberries, carrots, sweet potatoes, cauliflower, and squash. Legumes, including black beans and lentils, are great options. And as for whole grains, look for things like quinoa, wild rice and millet. Sources for this article include: Consumerreports.org UCSFhealth.org Mayoclinic.org Heart.org Sciencedaily.com Academic.oup.com Sciencedaily.com NIH.gov Harvard.edu To read the original article click here. For more articles from NaturalHealth365 click here.

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Lentils Nutrition: Weight & Blood Sugar Supporter or Digestion Disruptor?

AHA Publisher — Thu, 15 Oct 2020 07:00:57 +0000

Jillian Levy, CHHC via Dr. Axe – Lentils have been a staple of Middle Eastern and Indian cuisine for thousands of years. In fact, these pulses go back to Neolithic times and are believed to be one of the oldest crops there is. Records show that in the Near East, they were eaten as far back as 6,000 to 13,000 years ago! Why are lentils good for you? Benefits of lentils include the ability to improve and maintain heart health, help you to lose weight in a healthy way, support healthy blood sugar levels, and improve digestive health, too. Today, they are enjoyed all over the world in many types of recipes. They’re one of the best all-natural meat substitutes and loved by vegetarians because they’re a great protein food, are rich in nutrients and have a hearty, dense texture. Even though lentils nutrition benefits are so impressive, Americans typically don’t eat anywhere near the amount that many other countries do. For example, a survey done in 2002 and published in the Journal of the American Dietetic Association revealed that only about 8 percent of adults eat beans, lentils or other legumes on any given day despite how readily available and nutritious they are. Types Is a lentil a bean? The lentil (scientific name Lens culinaris) is a member of the legume plant family and considered an edible, flattened pulse. Lentils grow on bushy annual plants that produce edible, lens-shaped seeds within pods. Lentils are technically a type of biconvex seed since they grow in pods. They differ in size, shape and color. Some are large and flat, while the others are smaller and round. Are lentils a carbohydrate or a protein? They are actually a source of both, providing some plant-based protein and also some starch and fiber. Today, Canada, India, Turkey, Australia and the U.S. provide the world with the highest amounts of exported lentils. There are many different kinds available in markets, with colors ranging from brown to green, black and red. They also vary in size and appearance, depending on factors like whether or not they’ve been hulled (or “de-shelled”) and split. You can find them with or without their seed coats, whole or split. These processing techniques also affect how they should be cooked. Some of the most popular varieties of lentils include: Brown and green lentils are the most popular types in many countries Red lentils/Egyptian lentils (usually split and have the most earthy flavor) Brown/Spanish pardina lentils French green lentils/puy lentils (which have a dark, speckled, blue-green color) Black lentils (also called beluga lentils) Yellow lentils/tan lentils (which are red inside and mostly used in India to make dhal) Many other varieties (depending on the country) What do they taste like? The flavor of lentils is described as being nutty and earthy. They’re mild overall and tend to blend easily into recipes. Nutrition Facts Lentils are considered a top “functional food” due to their high nutritive value, polyphenols, minerals, fiber and other bioactive compounds. While they’re known for providing protein and fiber, their polyphenol content is becoming the focus of ongoing research, since polyphenols are know play an important role in the prevention of degenerative diseases. One cup (approximately 198 grams) of cooked lentils has about: 230 calories 39.9 grams carbohydrates 17.9 grams protein 0.8 gram fat 15.6 grams fiber 358 micrograms folate (90 percent DV) 1 milligram manganese (49 percent DV) 6.6 milligrams iron (37 percent DV) 356 milligrams phosphorus (36 percent DV) 0.5 milligram copper (25 percent DV) 0.3 milligram thiamine (22 percent DV) 731 milligrams potassium (21 percent DV) 0.4 milligram vitamin B6 (18 percent DV) 71.3 milligram magnesium (18 percent DV) 2.5 milligrams zinc (17 percent DV) 1.3 milligrams pantothenic acid (13 percent DV) 2.1 milligrams niacin (10 percent DV) 0.1 milligram riboflavin (9 percent DV) 5.5 micrograms selenium (8 percent DV) 3 milligrams vitamin C (5 percent DV) As you can see from the lentil nutrition data above, it offers a wide range of important nutrients in just a one-cup serving, especially folate, manganese, iron and phosphorus. Many people actually miss out on some key minerals provided by lentils nutrition, resulting in a legitimate iron deficiency and magnesium deficiency.This is why eating them often is a great way to cover your bases and prevent deficiencies, especially if you’re a vegan or vegetarian. Health Benefits 1. Great Source of Filling Fiber Eating a high-fiber diet that includes a variety of whole plant foods is one of the surest ways to fill up and benefit your whole body. Lentils nutrition contains both insoluble and soluble fiber. That means they make you full by expanding in the stomach and absorbing water. Additionally, studies show that fiber from foods such as legumes can help improve heart, metabolic, digestive and immune function by carrying waste, excess fat and toxins out of the body. New research suggest that some of the healthiest populations on Earth — such as those living in the blue zones like Italy and Greece, where more people eat a typical Mediterranean diet — regularly eat legumes/pulses and experience better overall health benefits because of it. 2. Help Protect Heart Health When it comes to heart health, studies show that legumes are one of the best high-fiber foods for heart health. In animal studies, they are beneficial for lowering cholesterol and preventing heart disease. A 2017 study published in the International Journal of Molecular Sciences found lentils to be rich in polyphenols. Several studies have demonstrated that the consumption of lentils is connected to reduced risk for chronic diseases, such as diabetes, obesity, cancers and cardiovascular diseases. Researchers have found that diets high in lentils prevent hypertension and tend to produce more favorable cholesterol levels than diets lower in lentils. Maintaining healthy cholesterol levels reduces damage done to your arteries and prevents dangerous plaque buildup, which greatly lowers your risk of having a heart attack or stroke. Compared to other types of fatty or processed meats, they are also very low in both fat and sodium, other key factors that make up a heart-healthy diet. Diets lower in sodium favor healthy blood pressure levels, as do the many nutrients that lentils provide like folate, potassium and magnesium. Folate can help lower homocysteine levels, which is known to be a serious risk factor for heart disease, while magnesium and potassium help improve circulation and carry adequate oxygen and nutrients around the body. 3. Can Improve Digestive Health With such high levels of dietary fiber, lentils should be on everyone’s list in order to promote regular bowel movements. Their high level of insoluble fiberabsorbs water in the digestive tract, swelling up and carrying waste out of the digestive tract. They function as a great digestive regulator and help potentially prevent constipation, symptoms associated with IBS, inflammatory bowel diseases, diverticulitis and even diarrhea. In order to get the most digestive benefits from lentils nutrition, drink plenty of water so the fiber you consume has plenty of fluid to absorb. 4. Help Alkalize the Body and Balance pH Level Lentils are one of the most alkaline protein sources there is, which is important for balancing the body’s pH level and promoting a healthy gut environment. When the digestive system becomes too acidic — from eating processed foods high in sugar or fried foods, for example — an imbalance in bacteria develops that can lead to numerous health problems. Lentils help combat the acidic environment of the gut and promote healthy bacterial growth. This is important for nutrient absorption and naturally preventing IBS, indigestion, constipation and many other diseases, too. Eating an alkalizing diet high in plant foods may help lower the risk for problems like kidney stones, ulcers and bone loss. 5. Help Manage Blood Sugar Levels Research indicates that the high level of soluble fiber found in legumes traps glucose from carbohydrates and slows down digestion. This means they can help stabilize blood sugar levels. That is important for preventing energy dips, mood changes, and serious conditions like diabetes, insulin resistance or hypoglycemia. One of the keys attributes of lentils nutrition is the low starch content. They contain only about 35 percent digestible starch, and the remaining 65 percent is classified as resistant starch, the type that essentially escapes digestion and absorption in the small intestines because a high level of lentils’ carbohydrates and glucose cannot be digested in the body. They have a very low impact on blood sugar compared to refined grains and packaged carbohydrates. In one 2018 study, replacing half of participants’ high-glycemic foods with lentils led to significant improvements in blood sugar management, since they had a natural blood glucose-lowering effect. Another study demonstrated that various lentil foods prepared with different processing methods (boiling, pureeing, freezing, roasting, spray-drying) all had positive impacts on post-prandial blood glucose response compared to potato-based products. 6. High Source of Plant-Based Protein Lentils are considered one of the best sources of plant-based protein. They have the third-highest level of protein by weight of any legume or nut, coming just after soybeans and hemp seeds. As a high-protein food, they contain about 18 grams of protein in every one-cup serving — the equivalent to eating about three whole eggs! For vegetarians, beans, dhals and lentils have long been considered important sources of nutrition. They provide protein, complex carbohydrates, fiber and vitamins all year long, as they are shelf-stable. You can use them in place of meat in many recipes, whether you eat meat or not, in order to increase fiber and nutrient intake. You may even find lentil seeds in things like plant-based protein powders, since studies show they are an excellent source of essential amino acids on par with animal and soybean proteins. They’re an important source of protein for people who avoid eating animal products because in addition to just keeping someone from becoming protein-deficient, they also provide many minerals. Essential minerals typically found in meat, like iron and B vitamins, may be missing in a vegetarian diet and can lead to adrenal fatigue, mood changes and other symptoms. They’re also dirt cheap and very versatile. A big batch of dry lentils costs only dollars. That makes them a great, economic way to add a healthy source of essential minerals, protein and dietary fiber to many types of meals without needing to purchase expensive cuts of meat. 7. Can Help You Lose Weight Why are lentils good for weight loss? With 15 grams of fiber in every one-cup serving, they’re one of the most filling, “stick-to-your-ribs” foods there is. They are low in calories but high in protein and fiber. This helps make you feel full so you’re less likely to snack throughout the day or overeat. In fact, observational studies published in Advances in Nutrition show a correlation between high pulse consumption and a healthy body weight and a lowered risk for obesity. 8. Improve Immunity and Gut Health Besides preventing constipation, studies now show that dietary fiber is linked to improved immunity and digestive health. Diets high in fiber are correlated with lower instances of heart disease, cancer, diabetes, arthritis and various digestive disorders. The fiber present in pulses acts as a prebiotic that helps improve gut health and maintains a healthy microflora environment. This means your digestive system is less susceptible to oxidative damage and toxins, plus better at detoxifying the body and absorbing and using available nutrients from food. New research also shows that diets high in pulses can positively impactcolon and gut health, leading to positive changes like decreased body weight, percent body fat and plasma triacylglycerols. In one study conducted on rats, red lentils positively altered colonic microenvironment (microbiota composition and activity and epithelial barrier integrity and function). In addition, lentils help prevent deficiencies in critical minerals like iron, folate, zinc and manganese that the body relies on to maintain a strong immune system. How to Cook New to cooking lentils? The good news is that they’re easy to cook from scratch when you purchase them dried. Of course, you can always buy them pre-cooked and canned, too, to save time and any hassle. Even canned or frozen lentils are very inexpensive and can usually be found in organic varieties. Can you eat lentils raw? This is not a good idea, since raw pulses and legumes in general are very difficult to digest. You’ll want to always cook lentils first. If you buy them canned, check to...

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