Lentil

This article is about the species Lens culinaris. For the meaning of "lentil" in Indian English, see pulse (legume).

Lentil
Lentils
Scientific classification
Kingdom:	Plantae
Division:	Magnoliophyta
Class:	Magnoliopsida
Order:	Fabales
Family:	Fabaceae
Subfamily:	Faboideae
Tribe:	Vicieae
Genus:	Lens
Species:	L. culinaris
Binomial name
Lens culinaris Medikus

The lentil or masoor (Lens culinaris) is a brushy annual plant of the legume family, grown for its lens-shaped seeds. It is about 15 inches tall and the seeds grow in pods, usually with two seeds in each.

Background

The plant originated in the Near East, and has been part of the human diet since the aceramic Neolithic, being one of the first crops domesticated in the Near East. With 26% protein, lentil is the vegetable with the highest level of protein other than soybeans, and because of this it is a very important part of the diet in many parts of the world, and especially South Asia which has a large vegetarian population.

A variety of lentils exist with colors that range from yellow to red-orange to green, brown and black. Red, white and yellow lentils are decorticated, i.e. they have their skins removed. One variety of yellow lentils, Chana, is in fact made from the kernels of chickpeas. There are large and small varieties or many lentils (e.g. Masoor Lentils). Lentils are sold in many forms, with or without the skins, whole or split. The urad bean, a species of the genus Vigna, is also referred to as "black lentil". Split Pigeon peas (either green or yellow) are sometimes erroneously sold as lentils. They are considered pulses, which includes peas and beans.

Illustration of the lentil plant, 1885

Types of Lentils

• Red Chief. (Decorticated Masoor Lentils)
• Petite Crimson/Red. (Decorticated Smaller Variety of Masoor Lentils)
• Brown/Spanish Pardina.
• French Green/Puy.
• Eston Green.
• Green. (Most Common Variety)
• Black/Beluga.
• Richlea.
• Laird.
• Petite Golden. (Decorticated Lentils)
• Masoor.(Green/Brown Skinned Lentils which are Red inside)
• Chana. (Kernel of Chickpeas)
• Urad. (A Type of Bean)
• White/Ivory. (Peeled Urad Beans)
• Garlic Lentils (Genetically altered).

Preparation

The seeds have a short cooking time (especially for small varieties with the husk removed, such as the common red lentil) and a distinctive earthy flavor. Lentils are used to prepare an inexpensive and nutritious soup all over Europe and North and South America, sometimes combined with some form of chicken or pork. They are frequently combined with rice, which has a similar cooking time. A lentil and rice dish is referred to in the Middle East as Mejadra. Rice and lentils are also cooked together in Khichdi, a popular South Asian dish. Lentils are used throughout South Asia, the Mediterranean regions and the Middle East. In rare cases the lentils are mixed with dairy cheese.

A large percentage of Indians are vegetarian and lentils have long been part of the indigenous diet as a common source of protein. Usually, lentils are boiled to a stew-like consistency with vegetables and then seasoned with a mixture of spices to make many side dishes such as sambar, rasam and dal, which are usually served over rice (and sometimes roti).

When you prepare lentils, the first thing you should do is pour them onto a flat surface such as a cutting board or baking pan, and pick out any damaged lentils, stones or other foreign matter. Then pour them into a strainer in which the beans will not slip through. Rinse them well until the water runs through and comes out clear. Quantity of water or broth needed depends on cooking methods (stove top versus slow cooker) and other ingredients added (such as barley or rice which require more water). Consult cooking instructions on package or a cookbook. Cooked lentils often require thinning - this means adding more hot water or broth until the desired final consistency is reached.

Production

Lentil output in 2005

Lentils are relatively tolerant to drought and are grown throughout the world. About half of the worldwide production of lentils is from India, most of which is consumed in the domestic market. Canada is the largest export producer of lentils in the world and Saskatchewan is the most important producing region in Canada. Eastern Washington, especially the Palouse Region, is the most important producing region in the United States. The Food and Agriculture Organization (FAO) estimates that world production of lentils totalled 3.2 million metric tons (MT) in 2003. Canada produced 520,000 MT and, according to the market analysis company STAT Communications, will likely export 400,000 MT during the 2003-04 marketing year, which runs from August to July. The FAO estimates world trade in lentils totalled 1.2 million MT in 2002, with Canada exporting 382,000 MT during the calendar year.

Diseases

Main article: List of lentil diseases

Trivia

The optical lens is so named after the lentil (Latin: lens), whose shape it resembles. The same applies also to Greek language, where the word φακός means lens and φακή means lentil. In the Persian language, a lens is referred to as adasi where adas means lentil. In Hebrew, a lens is known as adasha (plural adashot) and adash (plural adashim) means lentil. In Turkish, mercek means lens and mercimek means lentil. In French the word lentille is used to mean either lens or lentil. In Serbian, word sočivo and in Croatian leća, means both lentil and lens.

Nutritional value

Lentils, raw

Nutritional value per 100 g (3.5 oz)
Energy	1,477 kJ (353 kcal)
Carbohydrates	60 g
Sugars	2 g
Dietary fiber	31 g
Fat	1 g
Protein	26 g
Vitamins and minerals Vitamins Quantity %DV† Thiamine (B1) 73% 0.87 mg Minerals Quantity %DV† Iron 42% 7.5 mg
†Percentages estimated using US recommendations for adults, except for potassium, which is estimated based on expert recommendation from the National Academies.

Apart from a high level of proteins, lentils also contain dietary fiber, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%). Health magazine has selected lentils as one of the five healthiest foods. Lentils are often mixed with grains, such as rice, which results in a complete protein dish.

Mujaddara

Mujaddara, also known as Mejadra or Mudardara, consists of cooked lentils together with wheat or rice, garnished with onions that have been sauteed in olive oil.

Cooked lentils are popular all over the Middle East and form the basis of many dishes. Mujaddara is a popular Levantine dish, and may be served on its own or with other vegetables and side dishes: it is equally good hot and cold. This dish is a main staple of the Lebanese and Palestinian diet today, both in the Middle East and in America. At one time it was regarded as a poor man's dish, but today it is considered a high protein, balanced healthy food by many Americans. It is sometimes nicknamed "Esau's favourite", after the Biblical story of Esau selling his birthright for a "mess of pottage". Jews from Syria and Egypt traditionally ate it twice a week: hot on Thursday evening, and cold on Sunday.

It has two variants, yellow and brown. Red split lentils are used in the yellow one, and green lentils are used in the brown one.

A similar dish known as Khichdi (cf. kedgeree) is popular in the Indian subcontinent and among the Indian community in the United Kingdom.

Health benefits of lentils

Lower risk of coronary heart disease

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with an 82% reduction in risk.

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium they supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. When folate and vitamin B6 are present, homocysteine is immediately converted into cysteine or methionine, both of which are benign. When these B vitamins are not available, levels of homocysteine increase in the bloodstream--a bad idea since homocysteine damages artery walls and is considered a serious risk factor for heart disease.

Lentils' magnesium is a calcium channel blocker. When the body has enough magnesium, veins and arteries relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.

Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose and insulin. The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein--the most dangerous form of cholesterol)levels by 12.5%.

Iron content

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea--especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. The need for iron is higher in pregnant or lactating women. Growing children and adolescents also have increased needs for iron. Lentils are also versatile vegetarian protein. There are many different types of lentils, each with its own properties and uses. Any whole lentils can be soaked and sprouted to be used in salads or as snacks. Split lentils cannot be sprouted but can be used in soups, stews and casseroles.

Other key nutrients

Lentils are a source of potassium, needed for cardio-vascular function. Many people eat diets high in sodium and low in potassium, and this creates symptoms such as water retention, bloating and high blood pressure. Eating potassium-rich legumes, such as lentils, as part of a diet low in sodium can help to restore balance.

Lentils also contain fibre, needed for proper bowel function and to remove excess cholesterol from the body. Fibre also helps with blood sugar control as it slows the release of sugars from carbohydrates.

Other reasons for eating lentils include their mineral and vitamin content. In addition to potassium, lentils contain molybdenum, iron, magnesium, folate and B vitamins.

Persons who may benefit from eating lentils

1. Anyone with high cholesterol or at risk of coronary artery disease. Consumption of legumes such as lentils has been strongly associated with a reduced risk of heart disease and healthy cholesterol levels
2. Anyone with a sluggish bowel. The fibre in lentils improves bowel function and cleansing the intestines
3. Anyone with water retention
4. Anyone with high blood pressure or who has previously eaten a diet high in sodium or meat
5. Those suffering from blood sugar imbalances or lack of energy. Lentils provide slow releasing carbohydrates that give sustained energy
6. Anyone with low levels of iron such as those suffering from anaemia or heavy periods
7. Anyone looking for healthy vegetarian proteins, be they vegetarians or meat-eaters looking to reduce their animal protein consumption

Serving suggestion and amounts

Legumes such as lentils can be eaten daily, but those new to them should aim to eat them three times a week. Lentils can be made easier to digest by either soaking them and letting them sprout for a few days, or by soaking them for a few hours before cooking. Adding ginger or kombu during cooking can also improve digestibility.

References

• Alan Davidson, The Oxford Companion to Food. ISBN 0-19-211579-0

External links

• Extrusion method developed for tasty lentil snacks
• All types of lentils & uses
• Information on Cooking Lentils
• Lentils - Country Production, Consumption, Exports, and Imports Statistics
• Alternative Field Crops Manual: Lentil

• " Multilingual taxonomic information". University of Melbourne.