8 Health Benefits of Lentils - Arrowhead Mills Blog (2024)

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For a humble-looking legume, lentils have a lot to offer! One cup of cooked lentils has 200-250 calories, less than a gram of total fat, 40g of carbs, 16g of dietary fiber, and 18g of protein. The health benefits of lentils numerous as they are a rich source of iron, magnesium, and vitamin B6, and contain calcium, vitamin C, potassium, and folic acid.

Outside of lentils’ impressive nutrition portfolio, they have a variety of uses and can be quite delicious. Added to salads, soups and stews, or even ground into a flour, there are countless ways to use them.

Here are some of the amazing health benefits of lentils.

Good Source of Plant-Based Protein

Boasting 18g of protein per one cup of cooked lentils makes them an amazing plant-based protein source for vegans and vegetarians.

Rich in Dietary Fiber

In addition to protein, lentils are full of fiber, which is important for healthy digestion and weight management. With 16g of fiber per cup when cooked, lentils contribute significantly to meeting over half of your daily recommended fiber intake.

Stabilizes Blood Sugar

The balance of fiber and protein in lentils slows the absorption of glucose into your cells, preventing blood sugar spikes after meals and stabilizing your blood sugar.

Supports Weight Loss

Incorporating lentils into your diet can significantly aid in weight loss. The rich fiber and protein content of lentils helps you feel full and stay full longer which reduces overall food intake and fights cravings. Lentils are also rich in magnesium, which can also help manage cravings.

Iron–Boosting Benefits

Lentils are a great source of iron, especially for those following a plant-based diet. Iron is essential for carrying oxygen and other nutrients to all parts of the body, hence improving energy levels.

Improves Heart Health

Lentils are packed with nutrients that support heart health, including fiber, potassium, and folic acid. Studies have shown that increased fiber intake can lower cholesterol levels, while potassium helps you maintain a regular heart rhythm. Additionally, folic acid aids in red blood cell production, supporting overall cardiovascular function.

Lowers Cholesterol

Studies have shown that one serving of lentils or other legumes a day can lower LDL (“bad cholesterol”) due to their high fiber content. Including even just one serving of lentils or legumes in your daily diet can contribute to reducing cholesterol levels.

Low Sodium Food

If you’re watching of your sodium intake, lentils are a great option! They are naturally sodium-free, allowing you to have control over how much sodium you want to add.

With their impressive nutritional profile and a wide range of health benefits of lentils, there’s no denying that they are a valuable addition to any diet. Whether you’re seeking plant-based protein, improved heart health, better blood sugar control, or support for weight loss, lentils offer a versatile and nutritious solution. Start exploring the countless ways to enjoy our variety of Arrowhead Mills lentils in salads, soups, stews, and even as a flour substitute, and reap the benefits of this humble legume.