2. Lentils

Lentils are a great source of vegetarian protein and can be great additions to soups and stews. They may also have a number of health benefits .

One cup (198 grams) of cooked lentils contains roughly.

• Calories: 230
• Protein: 17.9 grams
• Fiber: 15.6 grams
• Folate (vitamin B9): 90% of the RDI
• Manganese: 49% of the RDI
• Copper: 29% of the RDI
• Thiamine (vitamin B1): 22% of the RDI

Similar to chickpeas, lentils can help reduce blood sugar compared to other foods.

In a study of 24 men, those who were given pasta and tomato sauce containing lentils ate significantly less during the meal and had lower blood sugar than those who ate the same meal without lentils.

Another study of more than 3,000 people found that those with the highest intake of lentils and other legumes had the lowest rates of diabetes.

These benefits may be due to the effects lentils have in the gut.

Some studies have shown that lentils benefit gut health by improving bowel function and slowing the rate that the stomach empties, which could help with digestion and prevent spikes in blood sugar.

Finally, lentil sprouts may also help heart health by reducing “bad” LDL cholesterol and increasing “good” HDL cholesterol.

SUMMARY

Lentils are a great source of vegetarian protein and may reduce blood sugar levels compared to some other foods that are high in carbohydrates.

Source