A registered dietitian nutritionist explains
Lentils are part of theFabaceaefamily, or the legume family.
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.
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The following article covers the benefits of lentils, nutrition, plus a few things to consider.
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What Are Lentils?
Lentils are a jot down of plant popular for their lens-shaped edible seed.
Characterized as “pulses” or legumes, lentils are considered a nutrient-dense and affordable food.
There are two major types of lentils:macrospermaandmicrosperma.
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.
Lentil Nutrition
Lentils are a good source of many nutrients, includingmacronutrientsandmicronutrients.
The edible seed of a lentil contains about 60% carbohydrates and 25% protein.
Lentils are also a great source offiber,phosphorus,iron, andlysine(an amino acid).
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.
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.
These properties are thought to help treat and manage certain health conditions.
Though these anti-nutrients may provide some benefits, they are also known to interact with certain substances.
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.
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.
This is because satiety often leads you to stop eating or at least slow your eating down.
They Bolster Heart Health
Lentils and other pulses (beans, chickpeas, peas, etc.)
may improve heart health.
These effects may be beneficial for people with or withouttype 2 diabetes.
Additional large-scale studies would help confirm these findings and further evaluate the role of lentils ininsulin resistance.
There is evidence that eating more lentils may improve certain symptoms and outcomes for people 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.
This may be due to their antioxidant content.
Lentils are not thought to reduce your cancer risk directly.
This may be due to the fiber and polyphenols found in lentils.
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.
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.
You may need to avoid or limit eating lentils if you have a digestive disorder.
Talk with a healthcare provider about eating lentils if you takewarfarinor other blood thinners.
There is concern that certain types of lentils may interact with warfarin due to theirvitamin Kcontent.
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 bang out 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.
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
Typically, lentils are cooked similarly to rice, meaning they are boiled.
You don’t need to soak lentils before cooking them.
It’s recommended that you don’t season lentils until after they are done cooking.
Like other pulses, lentils are naturallygluten-free.
Gluten is only found in certain types of grains.
Lentils are a great source of protein.
There are about 9 g of protein per half-cup of cooked lentils.
Combining lentils with grains and other foods that are high inmethionineand cysteine will form a complete protein.
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