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Black lentils, often referred to as 'beluga' lentils, are a popular legume sourced from the legume family. They have gained popularity in recent years due to their unique black color, which adds a rich and vibrant appeal to culinary dishes. These lentils are not to be confused with red, green, or brown lentils, which have distinct characteristics and flavors. In this article, we will explore the nutritional facts and health benefits associated with black lentils.
Nutritional Content
Black lentils are relatively high in calories, with one cup providing approximately 360 kcal. This high-calorie content makes them a good addition to dishes that require a heavy lifting, such as curries or stews. The calorie content may vary depending on the brand and cooking method used. For example, a 100-gram serving of Beluga brand black lentils contains 343 kcal, while a 100-gram serving of Goya brand black lentils contains 360 kcal.
Despite their high calorie content, black lentils are relatively low in total fat, contain no saturated fats, and have less than 0.5 grams of trans fats. This low-fat content makes them a suitable choice for individuals watching their cholesterol levels or following a low-fat diet.
Black lentils are also a good source of complex carbohydrates, providing around 60 grams per cup. This includes dietary fiber, which promotes regular bowel movements and the growth of healthy gut bacteria. The fiber content of black lentils is approximately 32% of the Daily Value (DV), making it a great addition to dishes like salads, rice dishes, and pastas.
Protein is another key component of black lentils, providing around 25 grams per cup. This is roughly 23% of the daily protein limit set by the Dietary Guidelines for Americans. The protein content may vary depending on the serving size and cooking method. For example, a 100-gram serving of Beluga black lentils contains 25.71 grams of protein, while a 100-gram serving of Goya black lentils contains 26 grams of protein.
Iron is an essential mineral that is often lacking in vegetarian diets. Black lentils are a good source of iron, providing around 20毫克 per 100-gram serving. This is roughly 20% of the daily iron limit set by the 2015 data. Iron is necessary for the production of hemoglobin, the oxygen-carrying protein in red blood cells.
Calcium is another important mineral that contributes to strong bones and teeth. Black lentils contain around 20毫克 of calcium per 100-gram serving, which is roughly 2% of the daily calcium limit set by the 2015 data.
Magazine, potassium, and magnesium are also notable nutrients present in black lentils. While the exact amounts may vary depending on the serving size and cooking method, these minerals play crucial roles in maintaining healthy bodily functions.
Health Benefits
Black lentils are widely recognized for their health benefits, particularly in terms of heart health, pregnancy, and cancer prevention.
Heart Health: Regular consumption of dark green vegetables, including black lentils, has been linked to a lower risk of heart disease. This is attributed to the fiber, potassium, and folate present in these foods. Folate, in particular, has been shown to reduce the risk of neural tube defects in newborns and may also help lower cholesterol levels, further preventing heart disease.
Pregnancy: Folate is crucial for preventing neural tube defects in embryos, making it an essential nutrient for pregnant women. Black lentils are a rich source of folate, which can help reduce the risk of neural tube defects. Additionally, black lentils are also a good source of iron, which is necessary for maintaining a healthy blood count in Pregnancy.
Cancer Prevention: Selenium, a cancer-fighting antioxidant found in black lentils, may help prevent the growth of tumors in the body. Selenium is an integral part of certain proteins involved in the immune system's function, making black lentils a potential抗癌 food., black lentils are a nutritious and affordable food option that offers a range of health benefits. However, it is essential to consult with a healthcare provider before incorporating black lentils into your diet, particularly if you are pregnant, nursing, or have any pre-existing health conditions.
