Lentils/beans nutritional science 101 part-2; how to eat it right?!

Lentils/beans make a complete protein when paired with grains so make sure you enjoy it with rice or tortilla instead of just beans. In a quest to reduce carb intake, I see people tend to consume it by itself making it less nutritious. Lentils/beans contain amino acid isoleucine and lysine while grains contain methionine and tryptophan. Hence, together they are ✅complete.

The prebiotics in lentils/beans are called oligosaccharides are also responsible for causing gas. A strategy to overcome this is to start slow. For any prebiotics, you would start with a small dose and gradually increase the dose to avoid bloating. Similarly, if you are having a particular variety of beans for the first time have a few 🥄spoons and gradually a 🍵cup.

Nutritionally, these legumes are the richest plant-based protein💪🏼 source that is low in fat and rich in complex carbohydrates, dietary fiber, and resistant starches giving it a low glycemic index (GI) of 20. They are also rich in B vitamins and micronutrients like potassium, magnesium, phosphorus, iron, and zinc, and on top are loaded with prebiotics feeding your gut. I hope you are doing it already and if not this is compelling enough to make it part of your daily intake….

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Niti Shah

Niti Shah

Niti is a health detective who will treat you and not just your symptoms. Her approach is mirrored in the practice name- Back2Basics- treat the root cause and symptoms will disappear. Her mission is to create health and reverse disease by using both undo and redo buttons of functional medicine. Since we are drowning in information, her goal is to not overload you but rather synthesize and give you practical strategies to attain exceptional outcomes. She will meet you where you are in your health and wellness spectrum and guide you further.

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