Lentils Commodity Fact Sheet | Archive - U.S. Agency for International Development (2024)

FAQs

Is it okay to eat red lentils every day? ›

However, it's worth bearing in mind – if you are planning on eating lentils every day – that the fibre they contain can be difficult to break down and can potentially cause gas and cramping if you eat too much of it.

The best part is that black lentils are the most nutrient-dense type of lentil, including high quantities of calcium, potassium, iron, and protein. According to the USDA, a half cup of raw black lentils has 960 mg of potassium, 100 mg of calcium, 8 mg of iron, and 26g of protein.

Although lentil has excellent nutritional quality, however it also contains certain anti-nutritional constituents such as trypsin inhibitors, phytic acid, tannins that could limit their protein and carbohydrate utilization.

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.

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!

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.

Since lentils have more fiber, lentils win this round. Lentils contain more protein than Chickpeas. Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.

Nutritional properties: Lentils have a lower phytate content than beans and are lower in indigestible sugars, which means that they are less likely to lead to flatulence than beans. Beans are also slightly higher in carbs than lentils, though their dietary fiber content can vary between legumes.

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.

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.

How do you remove anti nutrients from lentils? ›

Soaking legumes in water overnight may reduce phytate, protease inhibitors, lectins and tannins.

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.

Risks of Eating Lentils

Lentils are a healthy choice for most people and aren't associated with significant health risks. However, since they are so high in fiber, people who aren't used to eating fiber-rich foods may experience bloating and gas after consuming lentils, especially in large portions.

Beans and lentils are super high in fiber, starches, and antioxidants, making them a perfect colon-cleansing food.

The good news is what you put in your body is one way to help counteract stress symptoms. Yes, we're talking about lentils! We explain how lentils can de-stress your diet. LGC's help increase and sustain the brain's serotonin levels, aka that hormone that makes a person feel happy and less anxious.

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.

Too much of anything cannot be good for you and the same goes for red lentils. If you consume way too much red lentils, you can run the risk of increased flatulence, which is embarrassing at best. You can also develop certain side effects related to amino acids, and even develop kidney distress.

One 8-week study in 39 people with overweight or obesity and type 2 diabetes found that eating 1/3 cup (60 grams) of lentils each day increased levels of HDL (good) cholesterol and significantly reduced levels of LDL (bad) cholesterol and triglycerides ( 13 ). Lentils may also help lower your blood pressure.

Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.