Red Lentils vs Oats – Which is Healthier?

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Our Verdict

When comparing red lentils to oats, we picked the oats.

Why?

In terms of macros, oats have more protein, carbs, fiber, and even a little fat—mostly healthy mono- and polyunsaturated fats, thus making them the more nutritionally dense. That said, red lentils have the lower glycemic index, (low GI compared to oats’ medium GI) which offsets that, so we’ll call this category a tie.

In the category of vitamins, red lentils have more of vitamins B6, B9, and choline, while oats have more of vitamins B1, B2, and B5. Another tie!

When it comes to minerals, however, we have a tiebreaker category: red lentils have more selenium, while oats have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. An easy win for oats this time!

So, thanks to the minerals, oats are the clear winner in total. But by all means, enjoy either or both; diversity is good!

Want to learn more?

You might like to read:

The Best Kind Of Fiber For Overall Health? ← it’s β-glucan, the kind find in oats!

Enjoy!

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Related Posts

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    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    As the name suggests, it’s a Maghreb dish today! Using sorghum, a naturally gluten-free whole grain with a stack of vitamins and minerals. This salad also comes with fruit and nuts (apricots and almonds; a heavenly combination for both taste and nutrients) as well as greens, herbs, and spices.

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    • 1 tbsp lemon juice
    • 1 tsp white miso paste
    • ½ cup sliced almonds
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    Method

    (we suggest you read everything at least once before doing anything)

    1) Cook the sorghum, which means boiling it for about 45 minutes, or 30 in a pressure cooker. If unsure, err on the side of cooking longer—even up to an hour will be totally fine. You have a lot of wiggle room, and will soon get used to how long it takes with your device/setup. Drain the cooked sorghum, and set it aside to cool. If you’re entertaining, we recommend doing this part the day before and keeping it in the fridge.

    2) When it’s cool, add the carrot, the parsley, the chives, the vinegar, and 1 tbsp of the ras el-hanout. Toss gently but thoroughly to combine.

    3) Make the dressing, which means putting ¼ cup water into a blender with the other 1 tbsp of the ras el-hanout, the garlic, the almond butter, the lemon juice, and the miso paste. Blend until smooth.

    4) Assemble the salad, which means adding the dressing to sorghum-and-ingredients bowl, along with the almonds, apricots, and mint leaves. Toss gently, but sufficiently that everything is coated.

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    Want to learn more?

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