Black lentils got 3 times more polyphenols than red lentils.

Originally shared by Alex P

Black lentils got 3 times more polyphenols than red lentils. Red lentils have more antioxidants than green ones, being healthier than the green ones, but not as healthy as black ones. Lentils have 47 times more antioxidants than white beans and 4.7 times more than black beans. They also got 211 times less saturated fat than cheese, 137 times less saturated fat than bacon, 68 times less than beef, 51 times less than Burger King hamburger, 9 times less than tofu and soy sprouts, 13 times less than soybeans. You can see the stuff below explained really well in color with amazing links in the heavily updated PDF (837 pages now) at bit.ly/civ-imm on page 372 where the Lentil section is. View it in Adobe reader to be able to navigate all document green links, not in Chrome. I added 27 more foods to Chapter 11, see the links to each food on the first page of Chapter 11. The PDF in Adobe acrobat is much better than this google+, where you cannot paste text with links and cannot edit colors of fonts, etc. :) Every food section was updated, including the anthocyanin section, these are the pigments that make foods purple, blue, black, indigo, etc. such as black lentils.

Red lentils have more antioxidants than green ones, so I always buy red when faced with green and red choice (same price, $1 a pound). Table 1 Antioxidants b footnote at Eur J Clin Nutr (2010) 64, S112–S120 https://www.nature.com/articles/ejcn2010221/tables/1#t1-fn3 explains lentils, without polyphenols, have 6553 mg antioxidants in 100 grams, almost same as spearmint 6575, the number 3 in the table after cloves and cinnamon. With polyphenols, they would be even higher than 6553. Black beans are listed in the table, as they got the polyphenol data. 6553 mg (number is higher) is 4.7 times higher than black beans 1390 (the richest of all beans in antioxidants and polyphenols) and 47 times higher than white beans 138 mg. Broccoli has a mere 198 mg, white wine 32 (205 times less), red wine 205, rose wine 82, so much for “wine antioxidants”. This means among those 100 foods, lentils are the richest in antioxidants. Additionally, Table 2 of Foods. 2017 Sep; 6(9): 80 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5615292/ shows black beans and red lentils have about same level of polyphenols (a subclass of antioxidants), and that cooked black lentils have 3 times (1834 vs 629 mg gallic acid equivalents) more polyphenols than red lentils, making them the healthiest, just as black beans are the healthiest beans. Isn’t it funny how the Bible mentions lentils? In 100 g, cooked lentils http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2 have 211 times less saturated fat than cheese, 68 times less than beef, 25 times less than salmon, 51 times less than Burger King hamburger, 137 times less than bacon http://nutritiondata.self.com/facts/pork-products/7676/2, 9 times less than tofu, 13 times less than cooked soybeans, 4 times less than soy protein isolate. Some people develop atherosclerosis (precursor to Alzheimer) at much lower fat intake levels. Too much saturated fat from any source (even vegan) can lead to diabetes. Diabetes mortality is 73 times lower for vegans vs heavy meat eaters. Additionally, too much saturated fat can lead to cognitive decline. Some vegan burgers out there have a lot of saturated fat (Impossible Burger using coconut oil has 54% calories from fat, the worst) and most meat burgers are far worse than any soy burger, having 5-24 times more fat. Burger King hamburger has 40% calories from fat. 72% of cheese calories http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2 come from fat and 64% of cheese fat is saturated, while only 14% of cooked soybean fat is saturated. Fat calories % in soy foods vary: 46% in soy sprouts, 30% in soymilk (which has amino acid score of 25 only, not a good source of protein), 50% in tofu http://nutritiondata.self.com/facts/legumes-and-legume-products/4393/2, 43% in soybeans, 8% in soy protein isolate http://nutritiondata.self.com/facts/legumes-and-legume-products/4389/2, 10-15% in many vegan fake meats and soy burgers, etc. For comparison, only 2.6% of lentil calories are from fat, that is why I use lentils, not soy, as my main protein source. Soy has a high 7.5 to 1 omega 6 to omega 3 ratio, forcing you to eat a lot of flax seeds or other fatty food to bring ratio down.

Amino acid score in lentils is 86, higher than barley and much higher than wheat or rice, meaning you need eat a lot more rice or bread to get certain amino acids, for example, the essential amino acid lysine is 6.5 times lower in rice than in lentils as shown in the amino acid section. In 100 grams, cooked lentils have glycemic load of 7, versus 15 for cooked white rice, 30 for white bread, 8 for cooked black beans. Cooked lentils have omega 3 to omega 6 ratio of 1:3.7 which is healthier than the ratios in quinoa 1:10, cooked white rice 1:5 http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2, cooked brown rice 1:22, white bread 1:9, cooked barley 1:9. In 100g, cooked lentils have 20 times the fiber in cooked white rice, 4.4 times the fiber in cooked brown rice, 2.8 times the fiber in cooked quinoa, 2.1 times the fiber in cooked barley, 3.3 times the fiber in white bread http://nutritiondata.self.com/facts/baked-products/4872/2. Fiber is key to blood sugar and cholesterol, triglycerides control, obesity and colon-stomach cancer prevention. In 100 g, cooked lentils got 3 times the protein in cooked white/brown rice, 1.8 times the protein in cooked quinoa, 3.4 times the protein in cooked barley (score 73), more protein than white bread (score 52). Lentils got more protein than all beans per dry weight, but in 100 g of cooked beans we find about same level as in lentils 9 g of protein (some beans have 7-8 g). In 100g, cooked lentils got 10.5 times more potassium than cooked white rice, 4.0 times more than cooked barley, 2.1 times more than cooked quinoa, 4.0 times more than white bread, 8.6 times the potassium in cooked brown rice. Lentils have the lowest level of phytic acid (5-18 times lower, phytic acid can hinder absorption of many minerals) and oxalate level (the stuff that causes kidney stones) among beans, nuts, grains and legumes. Potassium intake (anti-hypertensive), omega 3:omega 6 ratio (omega 3 anti-inflammation), fiber intake, glycemic load are the 4 key elements that can prevent obesity, diabetes, hypertension, heart disease and many forms of cancer. As you can see, lentils are healthier (easier to digest too) than quinoa, barley, grains, breads and beans. A healthy (also evidence and science based) global move is updating nutritional guidelines charts to include far more LENTILS (too many calories come from meat, dairy, grains and beans in these charts) and replacing a lot of grain and bean crops with black and red lentil crops.

Beans, no matter how hard you soak them and cook them will give you some bloating. This is not the case with properly soaked lentils. I made a 5 min youtube https://www.youtube.com/watch?v=upOGSrIMg-8 to explain how I soak lentils. If you soak lentils at 52-57°C or 125-135°F, in warm water, using your pressure cooker to warm the water (no pressure during soaking), and drain the water every 2 hours 3-4 times, in 8 hours you are left with oligosaccharides (the stuff that causes gas in some people) free lentils. You can soak 3-6 pounds of lentils at once, cook them in a pressure cooker on automatic shut off “stew” for 30 minutes and eat them over 10-20 days, storing them in the freezer. It’s very important to not overheat the water during soaking because a chemical transformation happens at high temps that makes it harder to extract the bloating chemicals; you can do this by watching it and having the heating on only 30 seconds or so to warm the water after each water drainage. Warm (not hot) water extracts oligosaccharides better, but it works even with cold water. The problem with a lot of processed foods, even those containing eggs, milk, meat etc is they add these grains, beans, lentils, soy products without soaking them to remove oligosaccharides and causing gas in the people eating them. If you want to become a vegan or you want to lose weight while being vegan, lentils are one of the best sources of fiber, energy and protein. When we eat cooked lentils 2-4 times a day in portions of 200 g, we get 36-72 grams of protein if lentils are cooked a lot over the stove (not recommended, because air causes AGEs formation) and they break. If lentils are cooked in a pressure cooker, they minimize air exposure and AGE formation, they don’t break and are more packed as my video above shows, with 40 g protein in 200 g instead of 36. We also get 32-64 g of fiber a day, more than most people get from all their foods. One can take a glass and weigh in it 200 grams (18 g protein), mark it and use the mark each time to measure 200 g of lentils from your bigger container in the fridge that gets refilled with the even bigger one from the freezer. We need about 40-70 g of fiber for best prevention of diabetes, digestive tract issues, colon cancer and heart disease. Lentils have almost no sugars, lots of fiber that regulates blood sugar, cholesterol. They are also sold precooked and frozen at many supermarkets, like the 13 foods frozen brand http://13foods.com/tag/lentils/. It’s possible that blending the lentils into a puree like I do by adding them to my smoothies, you further improve the digestion of lentils (further reducing any bloating) as they become a paste and they don’t linger unbroken in the certain parts of the digestive tract that assumed the protein digestion part already took place. I am 90% raw vegan, lentils being the only cooked thing I eat by adding them to smoothies.
A pound (454 g) bag of dry lentils is 1$. It contains 4.54*26 grams of protein in 100 grams of dry lentils = 118 grams grams of protein (you get only 17 grams from a burger king hamburger, 118 g means 7 hamburgers) of score 86, which is a more complete protein than burger king with score of 69 for 28 times less money than the 28 dollars for 7 hamburgers. Compared to Burger King hamburger, in 100 g of cooked lentils, we get get 0.4 grams of total fat (30 times less fat than hamburger) and 0.1 saturated fat (50 times less than burger), 0 trans fat (not 1 grams as in burger), 9 grams of protein of higher score, 7.9 grams of fiber (almost 4 times more than the burger), 2 mg sodium (228 times less than burger, super-healthy for the hypertensive one third of humankind, choose no salt versions for cans), Potassium 369 mg (2 times more than burger, very healthy), Iron 3.3 mg (more than hamburger 2.5, no heme iron that causes cancer and heart disease), sugars 1.8 (2.7 times less than 4.9 in hamburger). In 100 g burger king hamburger we get 14 grams of protein that is less complete (you only get 68 mg of Tryptophan in 14 grams of beef, less than 81 mg of Tryptophan in 9 grams of cooked lentils, so you need to eat more beef to get enough Tryptophan to synthesize neurotransmitters), dietary fiber only 2 grams, 455 mg sodium (65 times more), 35 mg cholesterol (beans are vegan so no cholesterol, no cholesterol in vegan foods), Potassium 182 mg, iron 2.5 mg, sugars 4.9.

A 1 mg/day increase in heme iron (Fe) intake (only meat has it) was linked to a 27% increase in coronary heart disease (CHD). No such relationship exists with vegan iron. This may be because heme iron causes free radicals and oxidizes cholesterol ► Eur J Nutr. 2014;53(2):395-400 https://www.ncbi.nlm.nih.gov/pubmed/23708150

► VEGANISM ◄

For 73 reasons I didn't eat meat for 22 years and dairy for 14 years (12% of millennials have already given up meat in America) see Chapter 11.4 of the free book at http://bit.ly/civ-imm (updated daily; download it and view in Adobe Reader, not Chrome, to be able to click all green links). Chapters 11 & 12 have 300 pages on vegan nutrition. Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.💜😊💜

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