Are Lentils Good for You?

Brittany Lubeck, MS, RDN
·9 min read

A registered dietitian nutritionist explains

Medically reviewed by Melissa Nieves, LND

Lentils are part of the Fabaceae family, or the legume family. There are several different species of lentils, including Lens culinaris Medik., Cicer lens (L.) Willd., Ervum lens L., and Lens esculenta Moench.

Lentils are native to the Mediterranean and Southwest Asia. These days, however, lentils are grown worldwide and can also be found in parts of North America.

Lentils are considered by many to be a functional food and have been studied for their potential role in disease prevention due to their nutrient and high phytochemical (special plant components) content.

The following article covers the benefits of lentils, nutrition, plus a few things to consider.

What Are Lentils?

Lentils are a type of plant popular for their lens-shaped edible seed. Characterized as "pulses" or legumes, lentils are considered a nutrient-dense and affordable food.

You can find lentils in various colors, including red, brown, black, yellow, and green. These have similar nutrition profiles but may differ slightly in their flavors and textures.

There are two major types of lentils: macrosperma and microsperma. Macrosperma (large-seeded) lentils may have seeds that grow up to 0.5 inches in diameter. The seeds of microsperma (small-seeded) lentils may grow to just 0.25 inches in diameter.

Lentils are considered a versatile food and have been used in Mediterranean, Middle Eastern, Indian, Ethiopian, and Western Asian cuisines for centuries. A few popular lentil dishes include dhal (India), mujaddara (Arab countries), kik wot (Ethiopia), and kushari (Egypt).



Lentil Nutrition

Lentils are a good source of many nutrients, including macronutrients and micronutrients. The edible seed of a lentil contains about 60% carbohydrates and 25% protein.

Lentils are also a great source of fiber, phosphorus, iron, and lysine (an amino acid).

One half-cup (100 grams (g)) of cooked lentils contains the following nutrients:

Lentils are best served cooked and are typically boiled. They may be added to soups, salads, curries, or stews or eaten as a side dish.

Lentils are low glycemic and naturally gluten-free. This means lentils can fit into many diets.

However, some people may need to take precautions.

Due to their high fiber content, people with certain digestive disorders may need to limit or avoid eating lentils.

Over half of their content is carbohydrates, so lentils are not considered keto-friendly.



Are Lentils Good for You?

Lentils are nutritious and provide health benefits. Besides vitamins, minerals, and macronutrients, lentils also contain phytochemicals and other bioactive compounds, including but not limited to:

The nutrients and phytonutrients found in lentils have antioxidant, anti-inflammatory, heart-protective, anti-diabetic, anticancer, and other essential properties. These properties are thought to help treat and manage certain health conditions.

It's worth briefly discussing a few "anti-nutrients" in many plant-based foods, including lentils. Trypsin inhibitors, phytic acid, and tannins are three anti-nutrients found in lentils. Though these anti-nutrients may provide some benefits, they are also known to interact with certain substances. These interactions can lead to the following:

  • Minerals (e.g., calcium, iron, and zinc) are not absorbed as well

  • Low protein digestion

  • Decreased amino acid availability

Although anti-nutrients may cause some issues, they are not considered especially harmful. When eaten in standard serving sizes, the benefits of lentils still outweigh any possible risks.

Several of the potential health benefits of lentils are outlined below.

They Support Satiety and Weight Management

Evidence shows that lentils and other pulses increase satiety (the feeling of fullness) during or after a meal.

Lentils are thought to increase satiety due to their protein and fiber content. These nutrients take your body longer to digest, leaving you feeling fuller sooner and for longer.

Early satiety from nutrient-dense meals has also been found to help with weight management, even in a setting of non-restriction. This is because satiety often leads you to stop eating or at least slow your eating down.

Other preliminary research has found a potential role for lentils in modulating certain enzymes involved in fat digestion and absorption. More research in this area is necessary.

They Bolster Heart Health

Lentils and other pulses (beans, chickpeas, peas, etc.) may improve heart health.

Pulses were found to reduce low-density lipoprotein (LDL, or "bad") cholesterol in several studies included in a systematic review. According to the review, including one serving of pulses per day in your diet may help reduce the risk of cardiovascular disease (also known as heart disease).

Other research has shown that lentils may also be able to reduce blood pressure by inhibiting angiotensin I-converting enzyme (ACE). However, this has yet to be proved in human research.

They Help Curb Insulin Resistance

Compared to other starchy foods, lentils have been found to reduce both blood sugar and the insulin response. These effects may be beneficial for people with or without type 2 diabetes.

In a small clinical trial, participants were randomized to substitute five meat-based meals per week with lentil-based meals for eight weeks. Those who consumed at least 300 g of lentils at each of the substituted meals experienced decreased insulin resistance compared to those who did not eat lentils.

Additional large-scale studies would help confirm these findings and further evaluate the role of lentils in insulin resistance.

They Help Manage Polycystic Ovary Syndrome (PCOS)

Polycystic ovary syndrome (PCOS) is a chronic hormonal disorder that affects the ovaries.

There is evidence that eating more lentils may improve certain symptoms and outcomes for people with PCOS.

According to one clinical trial, a diet rich in pulses (including lentils) improves insulin levels and other hormones affected by PCOS. A pulse-based diet was also linked to improved triglycerides, LDL cholesterol, high-density lipoprotein (HDL, or "good") cholesterol, and diastolic blood pressure in study participants with PCOS.

Another study found that pulse-based diets improved hormone imbalances and menstrual irregularity in people with PCOS. The results also showed a reduced number of ovarian follicles, which is usually high for those with PCOS.

They May Help Cancer Prevention

Some evidence suggests that regular lentil consumption may help reduce the risk of certain types of cancer. This may be due to their antioxidant content.

Lentils are not thought to reduce your cancer risk directly. However, the American Institute for Cancer Research reports convincing evidence that lentils and other pulses may reduce the risk of colorectal cancer. This may be due to the fiber and polyphenols found in lentils.

One study found an inverse relationship between pulse intake (lentils, peas, chickpeas, and beans) and breast cancer in postmenopausal and normal-weight females.

That no one food can prevent cancer alone is important to note. Instead, a healthy lifestyle with a well-balanced diet may help reduce your cancer risk.

Overall, more research on the effects of lentils on cancer is necessary.

<p>SolStock / Getty Images</p> Young female cooking lentils on the stove with colorful vegetables and spices

SolStock / Getty Images

Young female cooking lentils on the stove with colorful vegetables and spices

Who Should Avoid Lentils?

Some people may need to avoid eating lentils for various reasons.

Having a lentil allergy is possible. This typically involves the proteins found in the seed.

You should avoid lentils if you are allergic to them, their ingredients, or pulses in general. Seek immediate medical attention if you have a severe allergic reaction, which may include itching, hives, and shortness of breath.

You may need to avoid or limit eating lentils if you have a digestive disorder. For example, lentils are a common symptom trigger for irritable bowel syndrome (IBS), especially when eaten in large amounts.

Talk with a healthcare provider about eating lentils if you take warfarin or other blood thinners. There is concern that certain types of lentils may interact with warfarin due to their vitamin K content.

The fiber in lentils may also interact with thyroid medications and reduce their absorption.

Remember that lentils contain known anti-nutrients, like tannins and phytic acid. When consumed in large quantities, these may reduce the absorption of certain minerals, like iron. However, researchers are unsure to what extent these anti-nutrients may block iron absorption.

Summary

Lentils are a type of edible pulse and part of the Fabaceae family. They are nutrient-dense and are exceptionally high in protein, fiber, iron, B vitamins, and potassium.

Lentils also contain bioactive compounds, like polyphenols, which may provide health benefits. Some evidence suggests that lentils may benefit satiety, heart health, insulin resistance, PCOS, and cancer prevention.

Lentils may not be safe for people with certain medical conditions or allergies and may interact with various medications.

Talk with a registered dietitian to learn more ways to incorporate lentils into your diet.

Frequently Asked Questions

How do you cook lentils?

Typically, lentils are cooked similarly to rice, meaning they are boiled. You don't need to soak lentils before cooking them.

The steps to cooking lentils include:

  1. Rinse the lentils with water.

  2. Add 3 cups of water or stock and 1 cup of lentils to a pot.

  3. Bring lentils and water to a boil, then cover with a lid.

  4. Reduce heat and simmer until the lentils are nice and tender.

Boiling times may vary depending on what type of lentils you use. It's recommended that you don't season lentils until after they are done cooking.

Are lentils gluten-free?

Like other pulses, lentils are naturally gluten-free.

Gluten is only found in certain types of grains. However, due to farming practices, lentils are sometimes at a higher risk of cross-contamination with grains that contain gluten.

To be safe, be sure to double-check that the lentils you choose are certified gluten-free, especially if you have celiac disease or a gluten allergy.

Do lentils have protein?

Lentils are a great source of protein.

There are about 9 g of protein per half-cup of cooked lentils.

However, lentils are not a complete protein because they contain low amounts of certain amino acids, like methionine and cysteine. Combining lentils with grains and other foods that are high in methionine and cysteine will form a complete protein.

Read the original article on Verywell Health.