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Lentils
May help prevent: anemia, birth defects, cancer, diabetes, heart disease, high blood pressure, intestinal disease, obesity

Similar to dried beans and peas, lentils are a fibre-packed low fat source of protein, vitamins and minerals. Lentils are great sources of gums and pectin, types of soluble fibre that mop up fats and cholesterol and prevent them from being absorbed by your body. These same fibres slow the digestion and absorption of glucose into the bloodstream, requiring less insulin to control blood sugar levels. Regular consumption of lentils contributes to the prevention and management of diabetes. For those wanting to lose weight, lentil-rich meals fill you up, providing staying power between meals and leading to healthier food choices later on. Keeping waistlines healthy also reduces the risk of developing diabetes, cancer and heart disease. In addition, fibre-rich lentils help to lower blood pressure and fight against cancer, especially intestinal cancers. Soluble fibre provides exercise for the bowel system, preventing the development of intestinal disease and helping with its management. The B vitamin folate found in lentils helps to prevent birth defects and protects the heart by lowering homocysteine levels. Lentils supply a good source of iron that contributes to a strong immune system and prevents fatigue.

Action Tip: Lentils range from green-brown, red, brown and coral colour. Substitute lentils for pasta and toss with tomato based sauces. Lentil soups, stews, and curry make excellent lunch and supper meals. Lentils are also delicious in salads.