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….
