Weight Loss: Opt for Lentils Instead of Potatoes or White Breads

According to a Cochrane Systematic Review, weight loss can be achieved easier if your diet is high in low-glycemic index carbohydrates, such as vegetables, beans, or lentils, rather than “white” staple foods, such as potatoes, refined breads, or polished rice. Lentils and other healthy carbs release glucose into the bloodstream slowly and thus contribute to a steady level of overall energy, while high-glycemic index carbs, when consumed, rapidly elevate blood sugar levels, which results in “blood sugar spikes” and can cause hypoglycaemia, food cravings and weight gain.

When you eat foods that contain sugary or starchy carbohydrates, your digestive system breaks them into simple sugars – mainly, glucose or fructose. Different types of carbs are assimilated at different pace. Vegetables and lentils, for instance, release their simple sugars at slower rates than does white bread. Therefore, when you give preference to low-glycemic index carbs, you prevent an abrupt rush of glucose into the bloodstream and thus set stage for a successful weight loss.

Research conducted by Cochrane scientists examined the weight-influencing effects of eating low and high-glycemic index carbohydrates. The study, which lasted for a period of six months, included six different trials with more than 200 volunteers.

The results of the study showed that a diet high in “white”, refined carbohydrates (bread and rice) and starchy vegetables (potatoes) can either contribute to weight gain or significantly slow down the rates of weight loss even on a low-calorie diet. In contrast, dieters that chose vegetables and lentils as their staple foods were able to lose more weight and also were successful in stabilizing their blood sugar levels.

One of the researchers involved in the study, Australian doctor Diana Thomas, says that a diet that incorporates healthier types of carbs seems to be especially beneficial for obese individuals. She points out that, in order to lose weight and gain other health benefits, all people need to do is substitute refined breads and starches for carbohydrates with a low glycemic index – non-starchy veggies, such as broccoli, tomatoes or cucumbers, as well as beans and lentils.

In addition to their weight-loss properties, lentils provide dieters with numerous other benefits. Many cuisines of the world, such as ancient Roman or contemporary Indian, liberally incorporated brown, green or red types of lentils into their traditional meals. Since the beginning of the human history, the humble lentil has nourished numerous healthy and lean civilizations. In fact, cooked lentil is one of the most nutritious of all legumes. Gently simmered with vegetables, herbs and seasonings, it can become a healthful addition to anyone’s diet, and particularly that of people who want to lose excess weight. Lentils are excellent when served with lacto-fermented condiments, including sauerkraut, as well as full-flavoured meats, such as lamb, venison, or duck.

In addition, the lowly lentil is a depository of vitamins and minerals. It is especially praised for its high phosphorous and molybdenum content, as well as generous levels of calcium, zinc, iron, potassium, and B-complex vitamins. A diet rich is lentils supports normal cell function, trims waistlines, and contributes to sturdy overall health.

Kim Suffolk

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