Lentils and the 30 Plants a Week Challenge
For anyone aiming to optimize their gut health by consuming a wide variety of plant foods, understanding what counts is key. The '30 plants a week' goal, popularized by nutrition experts, is based on increasing microbial diversity in the gut. The good news is that lentils, along with other legumes, are a fundamental part of this count. Each distinct type of lentil you consume within a week can be counted as a separate plant point, provided it's a different variety.
What are Plant Points?
Plant points are a simple way to track the diversity of your diet across six main categories: fruits, vegetables, wholegrains, legumes, nuts and seeds, and herbs and spices. The emphasis is on variety, not quantity. So, while having lentils for dinner three times in a week only counts as one point for that specific type, including red lentils in a soup and green lentils in a salad provides two points towards your weekly total. This principle of counting distinct varieties is a game-changer for people focused on plant-based eating.
The Diversity of Lentils
Many people are familiar with brown lentils, but the world of lentils is much richer and offers easy paths to increasing your plant count.
- Brown Lentils: These are the most common type, holding their shape well, and are great for hearty stews and casseroles.
- Green Lentils: With a peppery flavor and firm texture, they are perfect for salads and side dishes.
- Puy Lentils: A specific variety of green lentil, often prized for its superior flavor and ability to hold its shape after cooking.
- Red Lentils: These cook quickly and become creamy, making them excellent for soups, purees, and Indian-style dals.
- Black Lentils (Beluga): Small, glossy, and with a rich, earthy flavor, they resemble beluga caviar and are fantastic in elegant salads or served alongside fish.
- Yellow Lentils (Moong Dal): Mild and soft, these are ideal for khichdi and light stews.
Since different types and colors count as separate points, simply swapping your usual brown lentils for red or green ones can increase your diversity score instantly. Canned, dried, and jarred pulses all count, as long as the variety is different.
The Significant Health Benefits of Lentils
Beyond simply helping you achieve your 30-plant goal, lentils are a nutritional powerhouse that directly contributes to gut health. They are rich in both soluble and insoluble dietary fiber, and especially prebiotic carbohydrates like resistant starch and oligosaccharides.
- Feeding the Gut Microbiome: Prebiotic fiber passes undigested into the large intestine, where it serves as food for beneficial gut bacteria. A diverse diet of different prebiotics, like those found in various lentils, encourages a more diverse and healthy microbial ecosystem.
- Short-Chain Fatty Acids (SCFAs): The fermentation of prebiotic fibers by gut microbes produces SCFAs, such as butyrate, which is a key energy source for the cells lining the colon and helps maintain a strong gut barrier.
- Improved Digestion: The fiber content in lentils promotes regular bowel movements and helps prevent constipation.
Comparison of Lentil Varieties for Plant Points
When planning your weekly meals, it's helpful to consider how each lentil variety contributes. The table below illustrates the different contributions to your plant count based on variety.
| Lentil Variety | Plant Point Contribution | Best For |
|---|---|---|
| Brown Lentils | 1 point (first time this week) | Hearty soups, casseroles |
| Green Lentils | 1 point (if not brown or puy) | Salads, side dishes |
| Puy Lentils | 1 point (if not brown or green) | Salads, upscale dishes |
| Red Lentils | 1 point (if not another type) | Dals, purees, quick soups |
| Black Beluga Lentils | 1 point (if not another type) | Gourmet salads, side dishes |
It is important to remember that eating the same type of lentil multiple times in a week still only counts as one point for that week. The strategy is to mix and match varieties.
Easy Ways to Incorporate More Lentils
Adding more lentil diversity to your diet is easier than you might think.
- Soups and Stews: Red lentils disappear into soups to add creaminess, while green or brown lentils add a robust texture.
- Salads: Cooked and cooled green or black beluga lentils make a perfect base for a fiber-rich salad. Toss them with some cherry tomatoes, cucumber, herbs, and a light vinaigrette.
- Side Dish: A simple lentil and rice pilaf is a classic way to use lentils, and you can boost your plant count by using a mix of brown and wild rice along with different lentils.
- Meat Substitutes: For plant-based cooking, lentils are a great substitute for mince in dishes like Bolognese, shepherd's pie, or tacos. This is an effortless way to increase your legume intake.
Conclusion
In summary, lentils are a highly effective and versatile food for reaching your goal of eating 30 plants a week. Different varieties, like red, green, or beluga, can be counted as separate plant points, significantly boosting your overall diversity score. Beyond just being a number in your weekly count, the rich prebiotic fiber and polyphenols found in lentils actively support and nourish a healthy, diverse gut microbiome. By consciously incorporating different types of lentils into your meals, you can take a delicious and affordable step towards better digestive health and overall well-being. So go ahead—explore the colorful world of lentils and watch your plant points climb! For more resources on maximizing your plant intake, check out the recommendations from gut health researchers and nutritional foundations.
