lentils Archives - Amazing Health Advances

Lentil–Walnut Burgers with Cheesy Sauce Recipe

The AHA! Team — Fri, 12 Sep 2025 05:32:38 +0000

Recipe via Nutrition Facts – Lentil–Walnut Burgers with Cheesy Sauce Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Age Cookbook Lentils and walnuts make hearty and delicious burgers, and the Cheesy Sauce is perfection. Here’s a tip for you: Be sure your cooked lentils are not wet. You can blot them dry or place them in a skillet over medium heat, tossing to get out any moisture. Alternatively, you can spread them on a baking sheet and bake them for a few minutes at 350°F (175°C) to dry them out. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 6 Ingredients BURGERS ▢ ⅓ cup chopped walnuts ▢ ⅓ cup chopped red onion ▢ 1 tablespoon ground flaxseeds ▢ 2 tablespoons warm water (mix with flaxseed) ▢ 1 tablespoon white miso paste ▢ ½ teaspoon onion powder ▢ ½ teaspoon garlic powder ▢ ¼ teaspoon paprika ▢ ¼ teaspoon sodium-free salt substitute (optional) ▢ ¼ teaspoon ground pippali or black pepper ▢ 1 tablespoon Roasted Garlic (optional) ▢ 1½ cups cooked (not wet) brown lentils ▢ ½ cup rolled oats, or more as needed FOR SERVING ▢ Whole-grain burger buns or tortillas (optional) ▢ Optional toppings: lettuce leaves, sliced tomato, sliced red onion ▢ Cheesy Sauce Instructions FOR THE BURGERS: Preheat the oven to 375°F (190°C). Place a sheet of parchment paper on a rimmed baking sheet. Set aside. In a food processor, combine the walnuts, red onion, flaxseed mixture, parsley, miso paste, onion powder, garlic powder, paprika, sodium-free salt substitute (if using), and pippali. Pulse to combine, leaving some texture. Add the Roasted Garlic (if using), lentils, and oats. Pulse to mix together while leaving some texture. Pinch off a bit of the mixture and press it in your hand to make sure it holds together. If it’s too wet, add more oats; if it’s too dry, add some water, 1 tablespoon at a time. Taste to adjust the seasonings, it needed. Shape the lentil mixture tightly into six burgers about ½-inch (1-cm) thick. Arrange them on the prepared baking sheet. Bake until golden brown, turning once, about 8 minutes per side. TO SERVE: When the burgers are ready to serve, arrange them on a plate or on buns or tortillas (if using) along with any toppings you choose. Top with the Cheesy Sauce. Notes VARIATION: For Southwest Black Bean Burgers: Substitute black beans for the lentils, pepitas for the walnuts, and fresh cilantro for the parsley. Add 1 to 2 teaspoons of chili powder, ¼ cup (30g) of minced red bell pepper, and 2 tablespoons of chopped green onion, then proceed with the recipe. To read the original article click here.

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Why I Include Lentils in My Prebiotic Recipe

AHA Publisher — Fri, 09 Sep 2022 07:00:23 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Lentils and chickpeas, also known as garbanzo beans, are put to the test. If you compared the total antioxidant content of ten different legumes, which do you think would come out on top? Researchers looked at the “pinto bean, baby lima bean, red kidney bean, black kidney bean [what I believe we more commonly know as black bean], navy bean, small red bean, black eyed bean [black-eyed pea], mung bean, lentil, and chickpea.” Who can guess the winner and the loser? As you can see at 0:33 in my video Benefits of Lentils and Chickpeas, lima beans came in at number ten at the bottom of the list. Then came navy beans, black-eyed peas, and mung beans, which is what bean sprouts are typically made from, in seventh place. Moving into the winner’s circle, kidney beans. I’ll bet many would have guessed those to be our number one, but, no. They came in sixth, in the middle of the pack. Five legumes beat them out: pinto beans, black beans, the bronze to small red beans, the silver to chickpeas (garbanzo beans), and the gold to lentils. As you can see below and at 1:17 in my video how lentils pull away from the pack in terms of scavenging up free radicals. Lentils top the charts based on a variety of different measures. Might it be because they’re so small and their nutrients are concentrated in the seed coat, so smaller means more surface area? That would be my guess. When pitted against cholesterol in vitro to try to prevent oxidation, lentils also seem to stand out, perhaps making it “the best among all tested food legumes for the development of a dietary supplement for promoting heart health and for preventing cancers”—or you could just have some lentil soup. (They are the L in my BROL prebiotic mix recipe featured in How Not to Diet and The How Not to Diet Cookbook.) “Aside from lentils, black beans, black soybeans, and red kidney beans” were also found to top the list. As you can see below and at 2:05 in my video, the ingredients of a breakfast made up of a bagel, cream cheese, margarine, egg, cantaloupe, and whole milk. What would happen if you also served either a bowl of black bean soup, just the amount of fiber found in that bowl of soup, orjust the amount of antioxidants found in that bowl of soup? Which do you think works better? Whole plant foods can be greater than the sum of their parts. “Nowadays, it is popular to isolateand sell functional components of foods as dietary supplements and many supplements are marketed for their ‘antioxidant’ properties. However, functional ingredients”—the extracted ingredients—“may not produce the same effects when delivered outside a whole food matrix” or form. In one study, for example, the researchers compared “the ability of black beans to attenuate postprandial [after-meal] metabolic, oxidative stress, and inflammatory responses [to a crappy breakfast] and determine relative contributions of dietary fiber and antioxidant capacity to the overall effect.” Well, it’s kind of a no-brainer. “Overall, the inclusion of black beans in a meal improved postprandial metabolic responses…that could not be explained by either the fiber or antioxidant fractions alone.” Beans can even affect our responses to subsequent meals. When our body detects starch in our small intestine, it slows down rate at which our stomach empties. That makes sense, since the body wants to finish digesting before the next meal comes down the pike. So, researchers “hypothesized that eating a slowly digestible starch, such as lentils, may trigger these potent…mechanisms to result in a sustained delaying effect on gastric [stomach] emptying.” You can see below and at 3:34 in my video, a graphic showing the stomach emptying rate at a second meal consumed four and a half hours after eating a “premeal of either lentils or bread,” a quickly digesting starch. The chart doesn’t show how fast your stomach empties itself of the premeal, but how fast it empties a second meal eaten hours after you ate those lentils or that bread. So what happened? A premeal of lentils significantly slowed stomach emptying of a second meal compared with a premeal of quickly digestible bread. In fact, the lentil premeal slowed stomach emptying by about an hour, which means you would feel that much fuller for that much longer after lunch, simply because you had some beans for breakfast. And, when all the fiber and resistant starch make it down to the large intestine, they can feed the good bacteria in our colon. Researchers fed people a little over a cup of canned chickpeas a day, and, in just three weeks, some of the bad bacteria, the “pathogenic” and “putrefactive bacteria,” got crowded out, nearly halving the number of people colonizing a high ammonia-producing bacteria, indicating that chickpeas “have the potential to modulate the intestinal microbiome to promote intestinal health in humans” within a matter of weeks. I’ve since expanded my BROL prebiotic mix to include hulled purple barley and rye berries. Together with oat groats and beluga lentils, they form the base for many a sweet and savory dish in the Greger household. Key Takeaways Total antioxidant content of ten legumes, from most to least: lentils, garbanzo beans (chickpeas), small red beans, black beans, pinto beans, kidney beans, mung beans, black-eyed peas, navy beans, and lima beans. Lentils also stand out when pitted against cholesterol in vitro to try to prevent oxidation, making them “the best among all tested food legumes for the development of a dietary supplement for promoting heart health and for preventing cancers”—but why not just eat lentils themselves? Although extracts, dietary supplements, and the like are popular, whole plant foods can be greater than the sum of their parts. When researchers compared black beans to an unhealthy breakfast, the beans were found to improve after-meal metabolic responses “that could not be explained by either the fiber or antioxidant fractions alone.” Beans, such as lentils, can also slow stomach emptying of a subsequent meal, leaving you feeling much fuller for longer. The fiber and resistant starch in beans also feed the good bacteria in our colon, thereby crowding out our bad “pathogenic” and “putrefactive” bacteria. To read the original article 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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