Lentils can be an addition to a nutrient-rich diet. Their health benefits include fiber, protein, and key vitamins.
Lentils are edible seeds from the legume family.
They’re well known for their lens shape and sold with or without their outer husks intact.
They’re a
food staple in regions such as Western Asia and North America.
This article tells you everything about lentils, their nutrition and benefits, and how to cook them.
Lentils are often categorized by their color, which can range from yellow and red to green, brown, or black.
Here are some of the most common lentil types:
Brown. These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking, and are great in stews and
.
Puy. These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.
Green. These can vary in size and are usually a less expensive substitute in recipes that call for Puy lentils.
Yellow and red. These lentils are split and cook quickly. They’re great for making dal and have a somewhat sweet and nutty flavor.
Beluga. These are tiny black lentils that look almost like caviar. They make a great base for warm salads.
Lentils are often overlooked, even though they’re an inexpensive way of getting a wide variety of nutrients.
For example, they’re packed with B vitamins, magnesium, zinc, and potassium.
Lentils are made up of around
, which makes them an excellent
. They’re also a great source of
, a mineral that is sometimes lacking in vegetarian diets.
Though different types of lentils may vary slightly in their nutrient content, 1 cup (198 grams) of cooked lentils generally
the following:
Calories: 230
Carbs: 39.8 grams
Protein: 17.9 grams
Fat: 0.8 grams
Fiber: 15.6 grams
Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function, according to an animal
. Further testing on humans is needed to confirm these benefits.
Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which
against chronic diseases such as heart disease and type 2 diabetes.
Lentils are
in polyphenols, a category of health-promoting phytochemicals.
Some of the polyphenols in lentils, such as procyanidin and flavanols, are
to have
antioxidant, anti-inflammatory, and anticarcinogenic effects.
When tested in the lab, the polyphenols in lentils were able to
cancer cell growth, especially on cancerous skin cells.
One
found that consuming lentils helped lower blood sugar levels and that the benefits were not solely due to the carb, protein, or fat content.
It’s also worth noting that the polyphenols in lentils don’t
to lose their health-promoting properties after cooking.
This being said, these results are from laboratory and animal studies only. Human studies are needed before firm conclusions can be made about these health benefits.
Eating lentils is associated with an overall
risk of heart disease, as it has positive effects on several risk factors.
A
compared lentils and meal-based meals over a 12-week intervention. Lentils lowered post-meal glucose and inflammatory markers without causing gastrointestinal issues. Daily lentil intake of about 980 grams per week significantly reduced fasting LDL and total cholesterol, key cardiovascular risk markers.
Lentils may also help lower your blood pressure. A
found that those eating lentils had greater reductions in blood pressure than those eating peas, chickpeas, or beans.
Furthermore, proteins in lentils
angiotensin I-converting enzyme, which normally triggers blood vessel constriction and thereby increases blood pressure.
High levels of homocysteine are another risk factor for heart disease. These can increase when your dietary folate intake is insufficient. Because lentils are a great
, they may help prevent excess homocysteine from accumulating in your body.
Having overweight or obesity increases the risk of heart disease. Eating lentils may help decrease your overall food intake, which could contribute to weight loss or maintenance. Lentils are very filling and appear to keep blood sugar levels steady.
Lentils contain antinutrients, which can affect the absorption of other nutrients.
Trypsin inhibitors
Lentils contain trypsin inhibitors, which block the production of the enzyme that normally helps break down protein from your diet.
However, lentils generally contain
of these, and it’s unlikely that trypsin from lentils will have a major effect on your protein digestion.
Lectins
Lectins can resist digestion and bind to other nutrients, preventing their absorption.
Furthermore, lectins can bind to carbs on the gut wall. If they’re consumed in excess, they
the gut barrier and increase intestinal permeability, a condition also known as
.
It’s speculated that too many lectins in the diet may increase the risk of developing an autoimmune condition, but the evidence to support this is limited.
Lectins may also
anticancer and antibacterial properties.
If you’re trying to minimize the number of lectins in your diet, try soaking lentils overnight and discarding the water before cooking them.
Tannins
Lentils contain tannins, which can
to proteins and prevent the absorption of certain nutrients.
In particular, there are concerns that tannins may impair iron absorption. However,
indicates that iron levels are generally not impacted by dietary tannin intake.
On the other hand, tannins are high in health-promoting antioxidants.
Phytic acid
Phytic acids, or phytates, can bind minerals such as iron, zinc, and calcium,
their absorption.
However,
is also reported to have strong antioxidant and anticancer properties.
Though lentils, like all
, contain some antinutrients, dehulling and cooking the seeds greatly
the presence of antinutrients.
Lentils are easy to cook. Unlike
, they don’t require any prior soaking and can be cooked in less than 30 minutes. Or you can use canned lentils.
It’s best to give them a rinse before cooking, to remove impurities.
You can then place them in a pot, cover them with water and a pinch of salt, bring them to a boil, and let them simmer uncovered for 20–30 minutes.
Your lentils should be slightly crunchy or soft, depending on your preference. Once they are boiled, drain and rinse them in cold water to prevent further cooking.
Some lentils, such as split orange lentils, cook within 5 minutes and are great when you want to prepare a last-minute meal or bulk up an already-cooked meal.
You can also cook lentils in big batches and use them for lunch or dinner throughout the week, as they will last for up to 5 days in your fridge.
The antinutrient content in lentils is
by cooking. You can also soak your lentils overnight to lower the levels even further.
Whether brown, green, yellow, red, or black, lentils are low in calories, rich in iron and folate, and an excellent
.
They pack health-promoting polyphenols and may reduce several heart disease risk factors.
They’re easily cooked in 5–30 minutes, which — like soaking — reduces their antinutrient content.