Green lentils v/s black lentils: Which is healthier?
What's the story
Lentils make a staple in most diets owing to their rich nutritional profile and versatility.
Among the lentil family, green and black lentils are the ones that offer the most unique benefits.
Knowing the nutritional differences between the two can help you make informed dietary choices.
Let's take a look at the nutritional aspects of green and black lentils- comparing protein, fiber, vitamin, and mineral content.
Protein levels
Protein content in lentils
Green lentils also have a slight edge over black lentils in terms of protein content.
A cup of cooked green lentils contains approximately 18 grams of protein, whereas black lentils only provide about 13 grams per cup.
Therefore, green lentils are an ideal option for anyone wanting to amp up their protein intake from plant sources.
Fiber content
Fiber comparison between lentil types
Both green and black lentils are superb sources of dietary fiber, with the latter slightly leading by offering 15 grams a cup, as compared to green lentils which offer about 16 grams.
This high fiber content is crucial for aiding digestion and supporting the maintenance of healthy cholesterol levels, making the two varieties an excellent choice for anyone looking to improve their dietary health.
Vitamin presence
Vitamins found in green and black lentils
Both green and black lentils are loaded with B vitamins, especially folate, which is crucial for cell function and growth.
Notably, green lentils are slightly better than black lentils when it comes to folate content, making them a slightly better option to meet the daily recommended intake of the essential nutrient.
This difference points out how even lentils can vary slightly nutritionally.
Mineral levels
Mineral composition differences
In the department of minerals, iron, and magnesium, both green and black lentils shine.
Black lentils win the race for iron, providing approximately eight milligrams per cup, which is more than the six milligrams of green lentils.
But for magnesium, the levels are fairly similar between both varieties, further displaying their nutritional prowess.
Cooking tips
Cooking tips for maximum nutrition
To ensure the highest nutrient retention in both green and black lentils, careful cooking is essential.
Avoid overcooking, as it significantly diminishes their nutritional value.
Pre-soaking lentils can notably reduce their cooking time and is a more effective method to preserve their nutrients compared to prolonged boiling.
This approach helps in maintaining the integrity of vitamins and minerals, making the lentils a healthier addition to your diet.