Lentils
What are Lentils?
Lentils are small, round legumes that are rich in fiber and protein. You may also see them referred to as “pulses”. They are often confused with split peas, and although they are nutritionally similar and both are legumes, they are different foods. Lentils are especially environmentally friendly as they deposit nitrogen into the soil as they grow!
Lentils come in many different colors and textures, and some lentils are better for certain dishes than others. For example, you might find green and brown lentils in soups, red and yellow lentils in dals and curries, and black lentils for salads or side dishes.
Are Lentils Beneficial for Autism?
Yes! Lentils are rich in fiber, protein, iron, and polyphenols, making them a great food for kids on the autism spectrum. Research shows us that lentils have a wide variety of health benefits including acting as an antioxidant, anti-inflammatory, antibacterial, anti-fungal, antiviral, and protective against many chronic health conditions [1].
The prebiotic fiber in lentils helps support the gut microbiome, a subject that is especially important when it comes to autism due to the gut-brain connection. Chronic constipation is also prevalent in autism, which is often due to a low-fiber diet due to picky eating.
Lentils are a great food for picky eaters as they are versatile and can be made into various kid-friendly foods including pasta, chips, and crackers. They also come in a variety of colors including yellow, red, green, and black - which can help introduce variety to limited diets.
Nutrient Breakdown
In 1 cup of lentils [2]:
230 calories
18 g protein
<1 g fat
40 g carbohydrates
15 g fiber
38 mg calcium
7 mg iron
71 mg magnesium
3 mg vitamin C
Ways to Enjoy Lentils
Soups & chili (including dal)
Lentil Alternatives
If your child doesn’t like lentils yet or they are sensitive to them, here are some alternatives that are similar in nutritional value!
BOTTOM LINE:
Lentils are rich in fiber, protein, iron, and polyphenols, making them a great food for kids on the autism spectrum!
Author
Written by: Brittyn Coleman, MS, RDN/LD, CLT
