Lentils contain trypsin inhibitors, which block the production of the enzyme that normally helps break down protein from your diet. Lentils contain antinutrients, which can affect the absorption of other nutrients. Lentils may protect your heart by supporting weight loss, preventing homocysteine accumulation in your body, and improving cholesterol and blood pressure levels.Īntinutrients may impair nutrient absorption Lentils are very filling and appear to keep blood sugar levels steady ( 9, 17, 18). Eating lentils may help decrease your overall food intake, which could contribute to weight loss or maintenance. Having overweight or obesity increases the risk of heart disease. Because lentils are a great source of folate, they may help prevent excess homocysteine from accumulating in your body ( 12). These can increase when your dietary folate intake is insufficient. High levels of homocysteine are another risk factor for heart disease. A study in rats found that those eating lentils had greater reductions in blood pressure than those eating peas, chickpeas, or beans ( 14).įurthermore, proteins in lentils may be able to block angiotensin I-converting enzyme, which normally triggers blood vessel constriction and thereby increases blood pressure ( 15, 16). Lentils may also help lower your blood pressure. 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 are a great source of health-promoting polyphenols, which have strong antioxidant and anti-inflammatory properties with potential cancer cell-inhibiting effects.Įating lentils is associated with an overall lower risk of heart disease, as it has positive effects on several risk factors ( 1, 12). Human studies are needed before firm conclusions can be made about these health benefits. This being said, these results are from laboratory and animal studies only. It’s also worth noting that the polyphenols in lentils don’t appear to lose their health-promoting properties after cooking ( 6). One animal study found that consuming lentils helped lower blood sugar levels and that the benefits were not solely due to the carb, protein, or fat content ( 11). Though it’s not yet understood how, the polyphenols in lentils may also play a part in improving blood sugar levels ( 1, 9, 10). When tested in the lab, the polyphenols in lentils were able to stop cancer cell growth, especially on cancerous skin cells ( 6). Some of the polyphenols in lentils, such as procyanidin and flavanols, are known to have strong antioxidant, anti-inflammatory, and neuroprotective effects ( 6, 7, 8). Lentils are rich in polyphenols, a category of health-promoting phytochemicals ( 1). Polyphenols in lentils may have powerful health benefits They’re also a great source of plant-based protein and fiber. Lentils are an excellent source of B vitamins, iron, magnesium, potassium, and zinc. Eating lentils can increase your stool weight and improve your overall gut function ( 5).įurthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases such as heart disease and type 2 diabetes ( 1). Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Though different types of lentils may vary slightly in their nutrient content, 1 cup (198 grams) of cooked lentils generally provides the following ( 4): They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets ( 1, 3). Lentils are made up of more than 25% protein, which makes them an excellent meat alternative. Lentils are often overlooked, even though they’re an inexpensive way of getting a wide variety of nutrients.įor example, they’re packed with B vitamins, magnesium, zinc, and potassium.
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