Lentils are a common plant in tropical and subtropical regions with a cultivation history of nearly 1700 years, and they are grown in tropical areas worldwide.

Their tender pods and beans are edible vegetables, often used as ingredients in porridge and soups. So, what is the nutritional value of lentils? To assess the nutritional value of lentils, we need to consider the following aspects:

First, let's look at the macronutrient content, namely protein, fat, and total sugar content.

Here's the analysis:

1. In terms of protein

Fresh lentils contain 2.5% protein, while dried lentils contain 20.4% protein, making them rich in protein, comparable to soybeans. Lentils are also rich in essential amino acids, and their protein digestibility is around 75%, making it easy for the body to obtain the necessary protein and amino acids.

2. In terms of fat

Whether it's dried or fresh lentils, the fat content is not more than 2%, making them low-fat foods.

3. In terms of total sugar content

Fresh lentils contain 5.1%, while dried lentils have a carbohydrate content as high as 60.5%, including 6% to 10% dietary fiber. Dietary fiber promotes intestinal peristalsis and helps alleviate constipation.

The remaining carbohydrates are starches that can be absorbed by the body and converted into energy, providing the body with the required energy.

Now, let's look at the micronutrient content of lentils.

In terms of vitamins, dried lentils contain 5mg/100g of vitamin A, less than 1mg/100g of vitamin B, and almost no vitamin C, while the vitamin content in fresh lentils is minimal.

Regarding trace elements, dried lentils contain approximately 110mg/100g of calcium, while fresh lentils contain 57mg/100g, which is about one-tenth of the calcium content in an equal amount of whole milk (which contains 676mg/100g). Dried lentils also contain a decent amount of potassium, about 439mg/100g, although slightly lower compared to other legumes like mung beans and broad beans (mung beans contain 787mg/100g of potassium, and broad beans contain 801mg/100g).

Additionally, lentils contain a small amount of phytohemagglutinin. Among them, phytohemagglutinin promotes the conversion of lymphocytes and has certain benefits in fighting tumors. However, overall, lentils have relatively low micronutrient content.

1. Look at the appearance:

Fresh and tender lentils have flattened beans inside, thin and tender pods, and thick flesh with a specific color characteristic of the variety.

The pods are light yellow with green veins, rough and fibrous flesh, and no sweetness, indicating old lentils. Older varieties have hardened pods, yellowed color, and very round and large beans. At this stage, the pods are inedible, and only the beans can be consumed after peeling.

2. Check the veins:

High-quality lentil pods are tender with fine veins that protrude. Poor-quality lentils are already mature, with coarse and old veins, often sunken into the pods.

3. Listen for sound:

When buying lentils, pick up a few and gently pinch them. If they make a crisp sound, they are relatively tender.

4. Smell:

High-quality lentils have a distinct fragrance. Avoid buying them If the lentils you're considering purchasing have a strong, pungent odor of chemical agents, they may have excessive pesticide residues.

5. Feel:

High-quality lentils feel smooth, tender, and slightly oily to the touch. Poor-quality lentils generally feel rough and somewhat shriveled. Fresh pods can be lightly pinched with fingers; if they are tender, they break easily. Older pods, when lightly pinched, are tough to break.

So, to summarize, lentils are nutritious legumes that provide significant protein, low fat, and essential vitamins and minerals, although their micronutrient content may be relatively low compared to other foods.