Health Benefits of Lentils (2024)

Lentils are legumes that are related to beans, soybeans, peanuts, and chickpeas. They come in various colors, including brown, red, yellow, green, orange, and black. While each type of lentil may have some unique antioxidants, all lentils contain many helpful nutrients.

Lentils are enjoyed in various cuisines around the world. Lentils are typically cheap to buy, can be stored for long periods, are easy to cook with, and provide numerous essential nutrients, making it an ideal part of your diet.

Health Benefits

The nutritional and health benefits of lentils have been studied for years. Lentils provide a variety of health benefits and may play a role in helping people reduce or manage diabetes, obesity, cardiovascular diseases, and some cancers. The polyphenols (a type of antioxidants) and lectins in lentils have anticancer properties, which may help decrease tumor growth.

In addition, lentils can provide other health benefits like:

Heart Health

The polyphenols in lentils may help reduce blood pressure and cholesterol, helping your heart and cardiovascular system. A review of eight trials found that individuals who ate about a cup of legumes every day for ten weeks experienced a decrease in their blood pressure.

Nutrition

Lentils contain various essential nutrients such as dietary fiber, lectins, and polyphenols that help reduce the risk of conditions like heart disease, obesity, diabetes, and some cancers.

How to Prepare Lentils

You can find lentils at grocery stores and online. You can buy them dried or in ready-to-eat packaged forms. If you buy them ready-to-eat, read the food label to see if fats, salts, and artificial ingredients have been added.

Dried lentils are easy to cook in water or a low-sodium broth. First, you’ll want to sort through the lentils to pick out any debris and then rinse them. You don’t have to pre soak them. Place your prepared lentils into a pot and cover them with water or broth, so the liquid is about half an inch above the lentils.

Bring the lentils to a boil, cover the pot, and reduce the heat to a simmer. Your lentils will need to cook for 20 to 40 minutes, depending on the type of lentil you’re using. You can flavor lentils with your favorite spices, such as garlic, thyme, or cumin.

Lentils are commonly used in vegetarian and vegan cooking, as they are a good source of protein. Lentils taste delicious in soups and stews. They are often served over rice. For the most health benefits, select brown rice for added fiber and nutrients.

Here are some ways to use lentils in recipes:

Use lentils in an Indian-inspired lentil dal
Substitute lentils for the meat in your favorite shepherd’s pie
Incorporate it into your salad for a protein boost
Use lentils to make meatballs or a non-meat burger patty instead of ground beef or turkey
Add lentils to a whole-grain tortilla wrap with crunchy vegetables like carrots and lettuce

FAQs

Health Benefits of Lentils? ›

Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.

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Is it good to eat lentils every day? ›

Are lentils a superfood? ›

Lentils are a nutritional powerhouse. A 1/2 cup serving is an excellent source of folate, fiber, and manganese, and a good source of protein, thiamin, iron, phosphorus, potassium, and copper. Folate is required to create DNA and other genetic material.

Are lentils a carb or protein? ›

Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.

Do lentils clean your gut? ›

Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.

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Do lentils burn belly fat? ›

Lentils and beans are rich in soluble fiber, which is the single best carbohydrate to help you burn belly fat. "Soluble fiber forms a thick gel when it binds with water in the body," Tracy said. "This gel that forms therefore slows digestion in the body, which keeps you feeling full for longer!

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Which color lentil is healthiest? ›

Black Lentils (Beluga lentils)

Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

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Do lentils detox your body? ›

Detox Value and Health Benefits of Lentils

Lentils are one of the most nutritious foods that cleanse the liver. In fact, their detox properties aren't the best thing about this particular legume. Health benefits of lentils include but aren't limited to: Protection from cancer.

What is healthier than lentils? ›

However, because they are good fats, we're willing to declare Chickpeas as the winner when it comes to fats. Fats from plants and vegetables in particular tend to be healthy. Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats."

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Are lentils healthier than quinoa? ›

If you are wondering which of these three will deliver the highest protein to carb ratio and the most fiber, then lentils would be your answer.

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Do lentils spike blood sugar? ›

Even though pulses contain carbohydrates, they don't give sharp rises to blood glucose levels compared to other carbohydrate-containing foods. The make-up of the carbohydrates in pulses, the fibre content and the fact that they are high in protein slows down the breakdown of the carbohydrates into glucose in the blood.

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Can you eat too much lentils? ›

Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.