What Happens to Your Body When You Eat Lentils Regularly

Lentils are a type of legume that are a rich source of plant-based protein, fiber, and carbohydrates. Also packed with other essential nutrients, such as zinc, folate, and magnesium, lentils are often touted for their ability to support metabolic health, protect the heart, and aid in weight loss.

1. You’ll Boost Your Protein and Fiber Intake

Lentils contain rich amounts of protein and fiber, which are essential, particularly if you’re following a plant-based diet.

One cup of cooked lentils provides nearly 18 grams (g) of protein, which is more than other protein alternatives, such as a 5-ounce (oz) serving of Greek yogurt or two large eggs. The same portion provides 15.6 grams of fiber, accounting for about 56% of the Daily Value (DV) of this nutrient.

Getting enough protein is important for muscle function, bone strength, and hormone regulation. Additionally, fiber-rich foods help reduce the risk of developing chronic conditions, such as type 2 diabetes, heart disease, and certain types of cancer.

2. You’ll Regulate Blood Sugar Levels

The fiber in lentils also aids in blood sugar control. Because they’re a low-glycemic index food, which means that they don’t trigger a rapid spike in blood glucose (sugar), research suggests that consuming lentils can help stabilize blood sugar levels after eating.

In another study, mixing in lentils with rice or instant potatoes resulted in lower blood sugar than eating the rice or potatoes alone.

3. You’ll Protect Your Heart

Along with other legumes, lentils are known to support heart health in several ways. Some studies suggest that consuming even just a quarter cup of lentils daily may lower your risk of hypertension (high blood pressure) and heart disease.

In addition, other evidence suggests that lentils may be an effective way to reduce LDL (or “bad”) cholesterol and total cholesterol levels, decreasing your risk of developing heart disease.

4. You’ll Experience Better Weight Management

Lentils, when used as a replacement ingredient in pasta noodles or for baking, may be a dietary tool for weight management.

Research indicates that a diet rich in protein and fiber can be an effective approach for weight loss and weight management. These nutrients take longer for your body to digest, which can help you feel fuller longer. This, in turn, can reduce your appetite and lead to a potential decrease in calorie consumption.

Some initial evidence suggests that lentils may also play a role in modifying certain enzymes responsible for the body’s fat digestion and absorption processes. However, more research is needed.

Nutritional Profile of Lentils

They may be small, but lentils pack a powerful punch of protein, fiber, and other key nutrients. Here’s how a one-cup serving of cooked lentils breaks down nutritionally:

• Calories: 230
• Carbohydrates: 39.8 g
• Fat: 0.75 g
• Fiber: 15.6 g
• Protein: 17.9 g
• Copper: 0.497 milligrams (mg)
• Iron: 6.59 mg
• Magnesium: 71.3 mg
• Potassium: 731 mg
• Zinc: 2.52 mg
• Folate: 0.358 micrograms (mcg) or 90% of the Daily Value (DV)

Tips for Incorporating Lentils into Your Diet

Like other beans, lentils can be a versatile, convenient, cost-friendly choice for your meals. They’re available canned, but can also be cooked and boiled at home. Some expert-recommended tips for including more of this legume in your dietary routine include:

• There is no need to rinse or soak lentils before cooking, unlike other dry beans.
• After cooking, you can enjoy lentils warm or at room temperature.
• Consider adding lentils to pasta, salads, soups, chili, burritos, or homemade salsa.
• Consume lentils as a side dish at any meal.
• Add lentils as a replacement for eggs in savory recipes.
• Use mashed lentils as a main ingredient in dips and spreads.
• Try baking bread or muffins with lentil flour for a healthier alternative.
• Canned brown lentils may contain the least amount of protein, according to some research.

While lentils are generally safe for most healthy adults to consume, consider adding this food to your diet gradually to avoid a sudden fiber overload, which can lead to digestive side effects such as gas and bloating.