Lentils may be individually small, but they pack one heck of a nutritious punch. They’re full of essential minerals and nutrients like potassium, iron, folate, zinc, and calcium – all of which are important for your body’s well being. And they provide one of the richest sources of dietary fiber on earth. If you haven’t already made lentils a part of your weekly diet plan, here are twelve reasons why you should seriously consider doing so.
The Top 12 Health Benefits of Lentils
1. High in dietary fiber. Here’s a fun lentils nutrition fact: just one cup provides you with 63% of your recommended daily allowance of dietary fiber. They contain both soluble and insoluble fiber — both of which are important for your overall health.
Today’s Dear Mark post touches on a concept that many of us have pondered: the perfect food. That is, does such a thing even exist? What with phytates, lectins, easily-absorbed fat-soluble vitamins, allergenic proteins, and all the rest, it sometimes seems like every good food has a crippling downside. If you read too many health and nutrition blogs that delve into these relatively arcane topics (my own not necessarily excluded!), it often feels like you can’t eat anything at all without risking some horrible illness, deficiency, or excess. (more…)
If you’re looking to transform your body, then protein is perhaps the most important macronutrient you could ever have on your side. It’s the macro with the highest thermic effect of feeding (i.e. you burn calories by eating it), it helps you regulate insulin by causing the secretion of insulin’s antagonist, glucagon, and it provides the vital building blocks for building muscle and recovery. BUT, it’s also typically the most expensive macronutrient, and THAT’S the problem I’m here to solve today with the below 5 DIRT CHEAP protein sources:
#1 – Eggs. A dozen eggs provides 72 grams of protein for about $1.69. At that rate you can even go Organic and have an extremely inexpensive meal.
#2 – Whey. At anywhere from 50 cents to $1 for 20 grams you just can’t go wrong. One of the purest, most bioavailable protein sources available.
#3 – Beans and Lentils. A can of beans or lentils packs about 45 grams of protein (and fiber!) for about a buck!
#4 – Cottage Cheese. 48 grams of protein ready to eat out of the container for $1.69 – not too bad!
#5 – Tuna. Perhaps the cheapest of all lean protein sources, a can of tuna yields approximately 42 grams of protein for just under $1. Getting your daily protein requirements (I recommend about 1 gram per pound of lean body mass daily) doesn’t have to be cost prohibitive by any means; in fact, it can be DIRT CHEAP by getting a good portion of your daily protein from the above sources.