Lentils Health Benefits, Risks & Tips

Sometimes called pulses, lentils date back to the Stone Age and were among the first crops humans cultivated. They come in a variety of colors—red, green, brown, and black—but all varieties are high in protein and low in calories and fat. They’re also inexpensive, quick cooking, and packed with protein, fiber, iron, and B vitamins.

Health Benefits

Lowers cholesterol.
Lentils are loaded with fiber—16 g in each cup of the cooked legumes—and it’s the soluble fiber found in lentils that is the key to their cholesterol-lowering abilities.

Evens out blood sugar.
The fiber in lentils protects against spikes in blood sugar, which aids in diabetes management.

Aids in weight loss.
Lentils are a source of low-glycemic carbohydrates, which help sustain energy, keep you full, and keep you regular.

Can help prevent anemia.
Lentils are a good source of iron, necessary for energy and preventing anemia.

Boosts heart health.
The niacin (B3) in lentils protects against cardiovascular disease and helps lower cholesterol, while folate (B9) helps regulate hormones and supports reproductive health. The potassium and magnesium in lentils help regulate blood pressure.

Protect against cancer.
The B vitamins in lentils act as anti-cancer agents.

Health Risks

Bloating and flatulence.
Like other legumes, lentils have hard-to-digest sugars called oligosaccharides that can cause gas and bloating. While lentils do not require soaking, minimize digestive problems by soaking and draining lentils before cooking thoroughly.

Eating Tips
• Add nutrition and fiber to pilafs by substituting lentils for some of the rice.
• Simmer a pound of lentils in 2 qt of chicken or vegetable stock, a can of diced tomatoes, and chopped carrots and onions for a simple-to-make stew.
• Toss cooked lentils with a little red wine vinegar, extra-virgin olive oil, chopped scallions, parsley, salt, and freshly ground black pepper for a flavorful and nutritious salad.

Buying Tips
• The common khaki-colored lentils are widely available in supermarkets; the more delicate green and red lentils may be harder to find. Red lentils cook faster than the khaki ones.
• Choose bagged lentils and sort through them before cooking, discarding any that are shriveled.

Storing Tips
• Store lentils in a cool, dry place for up to 6 months.
• Don’t mix new lentils with older ones, because older lentils will take longer to cook.