The Top 5 Health Benefits of Red Lentils (2024)

Red lentils are one of the most versatile pulses out there. But why are they notgettingenough attention?

Lentils, also known by theirLatin name ofLensculinarisarea part of the legume family, and they are considered a pulse. A pulse is the dried edible seed of a plantone of the oldest pulses known(Pulse Canada).Out of the 11 pulses recognized, here in Canada we primarily grow 4: lentils, beans, chickpeas, and dry peas (Pulse Canada).They were one of the earliest crops to be domesticated, and they draw their origin from Western and Central Asia (Shyamet al. 2007).

Pulses contain almost no fat, and for this reason peanuts and soybeans are not pulses(What is a pulse?)

Pulses come in many shapes, and can be whole, split, or ground up into flour.Red lentils are splittherefore they arequick to cook andcan be usedin a variety of dishes.An example would be dahl, which red lentils make a beautiful addition to.

Good for us… and The Environment!

Along with being high in protein and low in fat, red lentils are one of the best sources of fiber. Lentils contain both soluble and insoluble fiber, which both provide different benefits to our body.Insoluble fiber is not absorbed by the body, and hence provides bulk to our food – improving digestion and gastricmotility. While soluble fiberis soluble in water and it is absorbedin our intestine. Soluble fiber particles attach to cholesterol particles and help to clear them out of our body.

According to Pulse Canada, pulses areeven healthy for our food system and the environment. Pulses are nitrogen fixing crops, which means they can convert nitrogen in the atmosphere to ammonia, which is easily metabolized by plants(Pulse Canada).

Red Lentils – HealthSuperheroes!

A plant-based diet has been shown to improve indigestion, lower cholesterol, and even lower inflammation. Eatingmore plants is not only good for you, but helps protect from chronic diseases, mainly cardiovascular diseases.??

Red lentils are a richplant-basedsource of protein and fiber. It is recommended to reach 25-30g of fiber per day and 1g/k/d of protein. Incorporating red lentils to your diet can help you easily meet your fiber and protein needs.

Red lentils also contain a significant amount of folate, which is a superhero involved in cell division. If someone eating plant-based does not get enough folate, it can affect the way DNA is made in our body. This error means that cells cannot properly divide into their mature form. Inadequate folate has even been implicated in developing certain types of cancer! Since folateis so strongly involved in DNA synthesis, not getting enough folate can cause the DNA strands to break and become unstable (Bailey & Gregory, 1999).

Top 5 Health Benefits of Red Lentils:

Lower Cholesterol

Soluble fiberfound in red lentilsbinds to “bad” cholesterol and helps our body excrete it through bile acids. This helps to lower our cholesterol, which helps keep our heart healthy by reducing the risk for Atherosclerotic plaque.(That’s the plaque that builds up in your arteries and raises your blood pressure!)

Important for Red Blood Cells

Red lentils contain a significant amount of folate. Folate is a B Vitamin which helps to form red blood cells in our blood! When folate deficiency occurs,it can causeMegaloblastic anemia, which means the precursors to red blood cells: Megaloblasts fail to divide into red blood cells because of the lack of folate(Bailey & Gregory, 1999).

Improve Digestion

The insoluble fiber found in red lentils passes through our digestive system without being absorbed and provides bulk. This increases gastric motility, which means the rate at which we digest increases. Red lentils can make you more regular!

Improve blood sugar control

Since red lentils are so high in fiber, they help to improve blood sugar control.Since Fiber is not digested, it is not absorbed by our body and hence does not raise blood sugar levels. To be more specific, soluble fiber is even better to prevent the spiking of blood sugar because it is absorbed by the body. A study byFujiiet al. proved that increasing fiber in one’s diet helped patients with glycemic control and even lowered cardiovascular disease risks!

Eliminates fatigue

Low iron levels cause fatigue which prevents a person from doing daily activities with the same energy. Iron is essential for forming hemoglobin, which is involved in the transport of oxygen throughout our body(Barhum, 2019). Due to red lentils being so high in iron, incorporating lentils in a plant-based diet along with other pulses and legumes can help maintain proper iron levels, which is especially important for females in their reproductive years.

Nutrient Profile:

The following nutrient profile is for ¼ cup of red lentils.

Vitamins

FAQs

The Top 5 Health Benefits of Red Lentils? ›

Since red lentils are so high in fiber, they help to improve blood sugar control. Since Fiber is not digested, it is not absorbed by our body and hence does not raise blood sugar levels. To be more specific, soluble fiber is even better to prevent the spiking of blood sugar because it is absorbed by the body.

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What are the benefits of red lentils? ›

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What happens to your body if you eat lentils everyday? ›

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.

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Which color lentils are the healthiest? ›

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.

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Can I eat red lentils daily? ›

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.

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Are red lentils a super food? ›

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.

Do lentils cleanse the liver? ›

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.

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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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What are the side effects of red lentils? ›

If you eat fiber-rich lentils regularly, they can cause gas and bloating. If you are sensitive to fermentable oligosaccharides, disaccharides, monosaccharides and polyol (FODMAP) foods, lentils can cause discomfort, as well as bloating and gas in the colon.

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What are the pros and cons of 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.

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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.

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Are red lentils healthier than rice? ›

Choose lentils instead of rice when seeking higher protein content or higher fiber content. Brown rice has 4.52 g of protein and 3.5 g of fiber per 1-cup serving, while lentils have 17.86 g of protein and 15.6 g of fiber for only 12 more calories per serving.

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What is special about red lentils? ›

They're rich in fiber and contain about a steak's worth of protein‚ - making them a healthy meat substitute for vegans.

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How many times a week can you eat lentils? ›

Few studies have investigated the long-term impact of lentil consumption at the recommended dose set by the US Department of Agriculture (USDA), which suggests approximately 1.5 cups (~300 g) of cooked pulses per week for adults with a daily caloric intake of 2000 calories (kcal) [7,27].

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Are chickpeas better than lentils? ›

Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats." Lentils have more dietary fiber than Chickpeas. Fiber is a strange nutrient. It doesn't provide calories and doesn't stick around your body.

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Are red lentils anti inflammatory? ›

Overall, lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health.

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Do red lentils need to be soaked before cooking? ›

No, there is no need to soak red lentils before cooking but it is a good idea to give them a quick rinse.

Which is healthier green or red lentils? ›

In terms of nutrition, both red and green lentils offer similar benefits. While red lentils tend to have a slightly higher protein content, green lentils boast higher levels of certain minerals such as potassium and magnesium.