Table of ContentsView AllTable of ContentsWhat Are Lentils?Are They Good for You?Who Should Avoid Them?Frequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Are Lentils?
Are They Good for You?
Who Should Avoid Them?
Frequently Asked Questions
Lentils are part of theFabaceaefamily, or the legume family. There are several different species of lentils, includingLens culinarisMedik.,Cicer lens(L.) Willd.,Ervum lensL., andLens esculentaMoench.
Lentils are native to the Mediterranean and Southwest Asia. These days, however, lentils are grown worldwide and can also be found in parts of North America.
The following article covers the benefits of lentils, nutrition, plus a few things to consider.
Lentils are a type of plant popular for their lens-shaped edible seed. Characterized as “pulses” or legumes, lentils are considered a nutrient-dense and affordable food.
You can find lentils in various colors, including red, brown, black, yellow, and green.These have similar nutrition profiles but may differ slightly in their flavors and textures.
There are two major types of lentils:macrospermaandmicrosperma. Macrosperma (large-seeded) lentils may have seeds that grow up to 0.5 inches in diameter. The seeds of microsperma (small-seeded) lentils may grow to just 0.25 inches in diameter.
Lentils are considered a versatile food and have been used in Mediterranean, Middle Eastern, Indian, Ethiopian, and Western Asian cuisines for centuries. A few popular lentil dishes includedhal(India),mujaddara(Arab countries),kik wot(Ethiopia), andkushari(Egypt).
Lentil NutritionLentils are a good source of many nutrients, includingmacronutrientsandmicronutrients. The edible seed of a lentil contains about 60% carbohydrates and 25% protein.Lentils are also a great source offiber,phosphorus,iron, andlysine(an amino acid).One half-cup (100 grams (g)) of cooked lentils contains the following nutrients:Calories: 116Carbohydrates: 20 gProtein: 9 gFat: 0.4 gFiber: 8 gCalcium: 19 milligrams (mg)Magnesium: 36 mgPotassium: 369 mgIron: 3.3 mgZinc: 1.3 mgPhosphorus: 180 mgFolate: 181 micrograms (mcg)Niacin: 1.1 mgThiamine: 0.2 mgSelenium: 2.8 mcgCholine: 33 mgLysine: 0.6 gLentils are best served cooked and are typically boiled. They may be added to soups, salads, curries, or stews or eaten as a side dish.Lentils are low glycemic and naturally gluten-free.This means lentils can fit into many diets.However, some people may need to take precautions.Due to their high fiber content, people with certain digestive disorders may need to limit or avoid eating lentils.Over half of their content is carbohydrates, so lentils are not considered keto-friendly.
Lentil Nutrition
Lentils are a good source of many nutrients, includingmacronutrientsandmicronutrients. The edible seed of a lentil contains about 60% carbohydrates and 25% protein.Lentils are also a great source offiber,phosphorus,iron, andlysine(an amino acid).One half-cup (100 grams (g)) of cooked lentils contains the following nutrients:Calories: 116Carbohydrates: 20 gProtein: 9 gFat: 0.4 gFiber: 8 gCalcium: 19 milligrams (mg)Magnesium: 36 mgPotassium: 369 mgIron: 3.3 mgZinc: 1.3 mgPhosphorus: 180 mgFolate: 181 micrograms (mcg)Niacin: 1.1 mgThiamine: 0.2 mgSelenium: 2.8 mcgCholine: 33 mgLysine: 0.6 gLentils are best served cooked and are typically boiled. They may be added to soups, salads, curries, or stews or eaten as a side dish.Lentils are low glycemic and naturally gluten-free.This means lentils can fit into many diets.However, some people may need to take precautions.Due to their high fiber content, people with certain digestive disorders may need to limit or avoid eating lentils.Over half of their content is carbohydrates, so lentils are not considered keto-friendly.
Lentils are a good source of many nutrients, includingmacronutrientsandmicronutrients. The edible seed of a lentil contains about 60% carbohydrates and 25% protein.
Lentils are also a great source offiber,phosphorus,iron, andlysine(an amino acid).
One half-cup (100 grams (g)) of cooked lentils contains the following nutrients:
Lentils are best served cooked and are typically boiled. They may be added to soups, salads, curries, or stews or eaten as a side dish.
Lentils are low glycemic and naturally gluten-free.This means lentils can fit into many diets.
However, some people may need to take precautions.
Due to their high fiber content, people with certain digestive disorders may need to limit or avoid eating lentils.
Over half of their content is carbohydrates, so lentils are not considered keto-friendly.
Are Lentils Good for You?
Lentils are nutritious and provide health benefits. Besides vitamins, minerals, and macronutrients, lentils also contain phytochemicals and other bioactive compounds, including but not limited to:
The nutrients andphytonutrientsfound in lentils have antioxidant, anti-inflammatory, heart-protective, anti-diabetic, anticancer, and other essential properties. These properties are thought to help treat and manage certain health conditions.
It’s worth briefly discussing a few “anti-nutrients” in many plant-based foods, including lentils.Trypsininhibitors,phytic acid, and tannins are three anti-nutrients found in lentils. Though these anti-nutrients may provide some benefits, they are also known to interact with certain substances. These interactions can lead to the following:
Although anti-nutrients may cause some issues, they are not considered especially harmful. When eaten in standard serving sizes, the benefits of lentils still outweigh any possible risks.
Several of the potential health benefits of lentils are outlined below.
A Word From VerywellLentils are tiny powerhouses of nutrition, boastinghigh levels of protein, fiber, and an array of vitamins and minerals, plus health-promoting benefits such as the following:Digestive health: Lentils are a rich source of soluble and insoluble fibers, which are essential for maintaining healthy digestion.Blood sugar regulation: The fiber in lentils can help stabilize blood sugar levels, making them a good choice for those managing diabetes or insulin resistance.Heart health: A diet high in fiber is associated with a reduced risk of heart disease. With their abundant fiber content, lentils can help lower cholesterol and support cardiovascular health.—MELISSA NIEVES, RD, LDN, MEDICAL EXPERT BOARD
A Word From Verywell
Lentils are tiny powerhouses of nutrition, boastinghigh levels of protein, fiber, and an array of vitamins and minerals, plus health-promoting benefits such as the following:Digestive health: Lentils are a rich source of soluble and insoluble fibers, which are essential for maintaining healthy digestion.Blood sugar regulation: The fiber in lentils can help stabilize blood sugar levels, making them a good choice for those managing diabetes or insulin resistance.Heart health: A diet high in fiber is associated with a reduced risk of heart disease. With their abundant fiber content, lentils can help lower cholesterol and support cardiovascular health.—MELISSA NIEVES, RD, LDN, MEDICAL EXPERT BOARD
Lentils are tiny powerhouses of nutrition, boastinghigh levels of protein, fiber, and an array of vitamins and minerals, plus health-promoting benefits such as the following:Digestive health: Lentils are a rich source of soluble and insoluble fibers, which are essential for maintaining healthy digestion.Blood sugar regulation: The fiber in lentils can help stabilize blood sugar levels, making them a good choice for those managing diabetes or insulin resistance.Heart health: A diet high in fiber is associated with a reduced risk of heart disease. With their abundant fiber content, lentils can help lower cholesterol and support cardiovascular health.
Lentils are tiny powerhouses of nutrition, boastinghigh levels of protein, fiber, and an array of vitamins and minerals, plus health-promoting benefits such as the following:
—MELISSA NIEVES, RD, LDN, MEDICAL EXPERT BOARD
They Support Satiety and Weight Management
Evidence shows that lentils and other pulses increasesatiety(the feeling of fullness) during or after a meal.
Lentils are thought to increase satiety due to their protein and fiber content. These nutrients take your body longer to digest, leaving you feeling fuller sooner and for longer.
Early satiety from nutrient-dense meals has also been found to help with weight management, even in a setting of non-restriction. This is because satiety often leads you to stop eating or at least slow your eating down.
Other preliminary research has found a potential role for lentils in modulating certain enzymes involved in fat digestion and absorption.More research in this area is necessary.
They Bolster Heart Health
Lentils and other pulses (beans, chickpeas, peas, etc.) may improve heart health.
Pulses were found to reducelow-density lipoprotein (LDL, or “bad”) cholesterolin several studies included in a systematic review. According to the review, including one serving of pulses per day in your diet may help reduce the risk ofcardiovascular disease(also known as heart disease).
They Help Curb Insulin Resistance
Compared to other starchy foods, lentils have been found to reduce bothblood sugarand the insulin response. These effects may be beneficial for people with or withouttype 2 diabetes.
In a small clinical trial, participants were randomized to substitute five meat-based meals per week with lentil-based meals for eight weeks. Those who consumed at least 300 g of lentils at each of the substituted meals experienced decreased insulin resistance compared to those who did not eat lentils.
Additional large-scale studies would help confirm these findings and further evaluate the role of lentils ininsulin resistance.
They Help Manage Polycystic Ovary Syndrome (PCOS)
Polycystic ovary syndrome (PCOS)is a chronic hormonal disorder that affects the ovaries.
There is evidence that eating more lentils may improve certain symptoms and outcomes for people with PCOS.
Another study found that pulse-based diets improved hormone imbalances and menstrual irregularity in people with PCOS. The results also showed a reduced number of ovarian follicles, which is usually high for those with PCOS.
They May Help Cancer Prevention
Some evidence suggests that regular lentil consumption may help reduce the risk of certain types ofcancer. This may be due to their antioxidant content.
Lentils are not thought to reduce your cancer risk directly. However, the American Institute for Cancer Research reports convincing evidence that lentils and other pulses may reduce the risk of colorectal cancer. This may be due to the fiber and polyphenols found in lentils.
One study found an inverse relationship between pulse intake (lentils, peas, chickpeas, and beans) andbreast cancerin postmenopausal and normal-weight females.
That no one food can prevent cancer alone is important to note. Instead, a healthy lifestyle with a well-balanced diet may help reduce your cancer risk.
Overall, more research on the effects of lentils on cancer is necessary.
Young female cooking lentils on the stove with colorful vegetables and spices.SolStock / Getty Images
SolStock / Getty Images
Who Should Avoid Lentils?
Some people may need to avoid eating lentils for various reasons.
Having a lentil allergy is possible. This typically involves the proteins found in the seed.
You should avoid lentils if you are allergic to them, their ingredients, or pulses in general. Seek immediate medical attention if you have asevere allergic reaction, which may include itching, hives, and shortness of breath.
You may need to avoid or limit eating lentils if you have a digestive disorder. For example, lentils are a common symptom trigger forirritable bowel syndrome (IBS), especially when eaten in large amounts.
Talk with a healthcare provider about eating lentils if you takewarfarinor other blood thinners. There is concern that certain types of lentils may interact with warfarin due to theirvitamin Kcontent.
The fiber in lentils may also interact with thyroid medications and reduce their absorption.
Remember that lentils contain known anti-nutrients, like tannins and phytic acid. When consumed in large quantities, these may reduce the absorption of certain minerals, like iron. However, researchers are unsure to what extent these anti-nutrients may block iron absorption.
Summary
Lentils are a type of edible pulse and part of the Fabaceae family. They are nutrient-dense and are exceptionally high in protein, fiber, iron, B vitamins, and potassium.
Lentils also contain bioactive compounds, like polyphenols, which may provide health benefits. Some evidence suggests that lentils may benefit satiety, heart health, insulin resistance, PCOS, and cancer prevention.
Lentils may not be safe for people with certain medical conditions or allergies and may interact with various medications.
Talk with a registered dietitian to learn more ways to incorporate lentils into your diet.
Frequently Asked QuestionsTypically, lentils are cooked similarly to rice, meaning they are boiled. You don’t need to soak lentils before cooking them.The steps to cooking lentils include:Rinse the lentils with water.Add 3 cups of water or stock and 1 cup of lentils to a pot.Bring lentils and water to a boil, then cover with a lid.Reduce heat and simmer until the lentils are nice and tender.Boiling times may vary depending on what type of lentils you use. It’s recommended that you don’t season lentils until after they are done cooking.Like other pulses, lentils are naturallygluten-free.Gluten is only found in certain types of grains. However, due to farming practices, lentils are sometimes at a higher risk of cross-contamination with grains that contain gluten.To be safe, be sure to double-check that the lentils you choose are certified gluten-free, especially if you haveceliac diseaseor a gluten allergy.Lentils are a great source of protein.There are about 9 g of protein per half-cup of cooked lentils.However, lentils are not a complete protein because they contain low amounts of certain amino acids, like methionine and cysteine. Combining lentils with grains and other foods that are high inmethionineand cysteine will form a complete protein.
Typically, lentils are cooked similarly to rice, meaning they are boiled. You don’t need to soak lentils before cooking them.The steps to cooking lentils include:Rinse the lentils with water.Add 3 cups of water or stock and 1 cup of lentils to a pot.Bring lentils and water to a boil, then cover with a lid.Reduce heat and simmer until the lentils are nice and tender.Boiling times may vary depending on what type of lentils you use. It’s recommended that you don’t season lentils until after they are done cooking.
Typically, lentils are cooked similarly to rice, meaning they are boiled. You don’t need to soak lentils before cooking them.
The steps to cooking lentils include:
Boiling times may vary depending on what type of lentils you use. It’s recommended that you don’t season lentils until after they are done cooking.
Like other pulses, lentils are naturallygluten-free.Gluten is only found in certain types of grains. However, due to farming practices, lentils are sometimes at a higher risk of cross-contamination with grains that contain gluten.To be safe, be sure to double-check that the lentils you choose are certified gluten-free, especially if you haveceliac diseaseor a gluten allergy.
Like other pulses, lentils are naturallygluten-free.
Gluten is only found in certain types of grains. However, due to farming practices, lentils are sometimes at a higher risk of cross-contamination with grains that contain gluten.
To be safe, be sure to double-check that the lentils you choose are certified gluten-free, especially if you haveceliac diseaseor a gluten allergy.
Lentils are a great source of protein.There are about 9 g of protein per half-cup of cooked lentils.However, lentils are not a complete protein because they contain low amounts of certain amino acids, like methionine and cysteine. Combining lentils with grains and other foods that are high inmethionineand cysteine will form a complete protein.
Lentils are a great source of protein.
There are about 9 g of protein per half-cup of cooked lentils.
However, lentils are not a complete protein because they contain low amounts of certain amino acids, like methionine and cysteine. Combining lentils with grains and other foods that are high inmethionineand cysteine will form a complete protein.
23 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.United States Department of Agriculture.Plant guide: lentil.Mustafa AM, Abouelenein D, Acquaticci L, et al.Polyphenols, saponins and phytosterols in lentils and their health benefits: an overview.Pharmaceuticals (Basel). 2022;15(10):1225. doi:10.3390/ph15101225U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.Clarke ST, Sarfaraz S, Qi X, et al.A review of the relationship between lentil serving and acute postprandial blood glucose response: effects of dietary fibre, protein and carbohydrates.Nutrients. 2022;14(4):849. doi:10.3390/nu14040849Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci. 2017;18(11):2390. doi:10.3390/ijms18112390Pal RS, Bhartiya A, Yadav P, et al.Effect of dehulling, germination and cooking on nutrients, anti-nutrients, fatty acid composition and antioxidant properties in lentil (Lens culinaris).J Food Sci Technol. 2017;54(4):909-920. doi:10.1007/s13197-016-2351-4Petroski W, Minich DM.Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds.Nutrients. 2020;12(10):2929. doi:10.3390/nu12102929Kim SJ, de Souza RJ, Choo VL, et al.Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677Ha V, Sievenpiper JL, de Souza RJ, et al.Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727Zhang Y, Pechan T, Chang SKC.Antioxidant and angiotensin-I converting enzyme inhibitory activities of phenolic extracts and fractions derived from three phenolic-rich legume varieties.J Funct Foods. 2018;42:289-297. doi:10.1016/j.jff.2017.12.060Wilson SMG, Peterson EJ, Gaston ME, et al.Eight weeks of lentil consumption attenuates insulin resistance progression without increased gastrointestinal symptom severity: a randomized clinical trial.Nutr Res. 2022;106:12-23. doi:10.1016/j.nutres.2022.08.002Kazemi M, McBreairty LE, Chizen DR, et al.A comparison of a pulse-based diet and the therapeutic lifestyle changes diet in combination with exercise and health counselling on the cardio-metabolic risk profile in women with polycystic ovary syndrome: a randomized controlled trial.Nutrients. 2018;10(10):1387. doi:10.3390/nu10101387Kazemi M, Pierson RA, McBreairty LE, et al.A randomized controlled trial of a lifestyle intervention with longitudinal follow-up on ovarian dysmorphology in women with polycystic ovary syndrome.Clin Endocrinol (Oxf). 2020;92(6):525-535. doi:10.1111/cen.14179American Institute for Cancer Research.Pulses: dry beans, peas, and lentils (legumes).Sharif Y, Sadeghi O, Benisi-Kohansal S, et al.Legume and nuts consumption in relation to odds of breast cancer: a case-control study.Nutr Cancer. 2021;73(5):750-759. doi:10.1080/01635581.2020.1773874Rock CL, Thomson C, Gansler T, et al.American Cancer Society guideline for diet and physical activity for cancer prevention.CA A Cancer J Clinicians. 2020;70(4):245-271. doi:10.3322/caac.21591Halima O, Najar FZ, Wahab A, et al.Lentil allergens identification and quantification: an update from omics perspective.Food Chem (Oxf). 2022;4:100109. doi:10.1016/j.fochms.2022.100109Capili B, Anastasi JK, Chang M.Addressing the role of food in irritable bowel syndrome symptom management.J Nurse Pract. 2016;12(5):324-329. doi:10.1016/j.nurpra.2015.12.007Wiesner A, Gajewska D, Paśko P.Levothyroxine interactions with food and dietary supplements—a systematic review.Pharmaceuticals (Basel). 2021;14(3):206. doi:10.3390/ph14030206Delimont NM, Haub MD, Lindshield BL.The impact of tannin consumption on iron bioavailability and status: a narrative review.Curr Dev Nutr. 2017;1(2):1-12. doi:10.3945/cdn.116.000042Lentils.org.How to cook lentils.Thompson T, Lyons TB, Keller A.Lentils and gluten cross contact.Front Nutr. 2022;9:867954. doi:10.3389/fnut.2022.867954Khazaei H, Subedi M, Nickerson M, et al.Seed protein of lentils: current status, progress, and food applications.Foods. 2019;8(9):391. doi:10.3390/foods8090391
23 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.United States Department of Agriculture.Plant guide: lentil.Mustafa AM, Abouelenein D, Acquaticci L, et al.Polyphenols, saponins and phytosterols in lentils and their health benefits: an overview.Pharmaceuticals (Basel). 2022;15(10):1225. doi:10.3390/ph15101225U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.Clarke ST, Sarfaraz S, Qi X, et al.A review of the relationship between lentil serving and acute postprandial blood glucose response: effects of dietary fibre, protein and carbohydrates.Nutrients. 2022;14(4):849. doi:10.3390/nu14040849Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci. 2017;18(11):2390. doi:10.3390/ijms18112390Pal RS, Bhartiya A, Yadav P, et al.Effect of dehulling, germination and cooking on nutrients, anti-nutrients, fatty acid composition and antioxidant properties in lentil (Lens culinaris).J Food Sci Technol. 2017;54(4):909-920. doi:10.1007/s13197-016-2351-4Petroski W, Minich DM.Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds.Nutrients. 2020;12(10):2929. doi:10.3390/nu12102929Kim SJ, de Souza RJ, Choo VL, et al.Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677Ha V, Sievenpiper JL, de Souza RJ, et al.Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727Zhang Y, Pechan T, Chang SKC.Antioxidant and angiotensin-I converting enzyme inhibitory activities of phenolic extracts and fractions derived from three phenolic-rich legume varieties.J Funct Foods. 2018;42:289-297. doi:10.1016/j.jff.2017.12.060Wilson SMG, Peterson EJ, Gaston ME, et al.Eight weeks of lentil consumption attenuates insulin resistance progression without increased gastrointestinal symptom severity: a randomized clinical trial.Nutr Res. 2022;106:12-23. doi:10.1016/j.nutres.2022.08.002Kazemi M, McBreairty LE, Chizen DR, et al.A comparison of a pulse-based diet and the therapeutic lifestyle changes diet in combination with exercise and health counselling on the cardio-metabolic risk profile in women with polycystic ovary syndrome: a randomized controlled trial.Nutrients. 2018;10(10):1387. doi:10.3390/nu10101387Kazemi M, Pierson RA, McBreairty LE, et al.A randomized controlled trial of a lifestyle intervention with longitudinal follow-up on ovarian dysmorphology in women with polycystic ovary syndrome.Clin Endocrinol (Oxf). 2020;92(6):525-535. doi:10.1111/cen.14179American Institute for Cancer Research.Pulses: dry beans, peas, and lentils (legumes).Sharif Y, Sadeghi O, Benisi-Kohansal S, et al.Legume and nuts consumption in relation to odds of breast cancer: a case-control study.Nutr Cancer. 2021;73(5):750-759. doi:10.1080/01635581.2020.1773874Rock CL, Thomson C, Gansler T, et al.American Cancer Society guideline for diet and physical activity for cancer prevention.CA A Cancer J Clinicians. 2020;70(4):245-271. doi:10.3322/caac.21591Halima O, Najar FZ, Wahab A, et al.Lentil allergens identification and quantification: an update from omics perspective.Food Chem (Oxf). 2022;4:100109. doi:10.1016/j.fochms.2022.100109Capili B, Anastasi JK, Chang M.Addressing the role of food in irritable bowel syndrome symptom management.J Nurse Pract. 2016;12(5):324-329. doi:10.1016/j.nurpra.2015.12.007Wiesner A, Gajewska D, Paśko P.Levothyroxine interactions with food and dietary supplements—a systematic review.Pharmaceuticals (Basel). 2021;14(3):206. doi:10.3390/ph14030206Delimont NM, Haub MD, Lindshield BL.The impact of tannin consumption on iron bioavailability and status: a narrative review.Curr Dev Nutr. 2017;1(2):1-12. doi:10.3945/cdn.116.000042Lentils.org.How to cook lentils.Thompson T, Lyons TB, Keller A.Lentils and gluten cross contact.Front Nutr. 2022;9:867954. doi:10.3389/fnut.2022.867954Khazaei H, Subedi M, Nickerson M, et al.Seed protein of lentils: current status, progress, and food applications.Foods. 2019;8(9):391. doi:10.3390/foods8090391
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
United States Department of Agriculture.Plant guide: lentil.Mustafa AM, Abouelenein D, Acquaticci L, et al.Polyphenols, saponins and phytosterols in lentils and their health benefits: an overview.Pharmaceuticals (Basel). 2022;15(10):1225. doi:10.3390/ph15101225U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.Clarke ST, Sarfaraz S, Qi X, et al.A review of the relationship between lentil serving and acute postprandial blood glucose response: effects of dietary fibre, protein and carbohydrates.Nutrients. 2022;14(4):849. doi:10.3390/nu14040849Ganesan K, Xu B.Polyphenol-rich lentils and their health promoting effects.Int J Mol Sci. 2017;18(11):2390. doi:10.3390/ijms18112390Pal RS, Bhartiya A, Yadav P, et al.Effect of dehulling, germination and cooking on nutrients, anti-nutrients, fatty acid composition and antioxidant properties in lentil (Lens culinaris).J Food Sci Technol. 2017;54(4):909-920. doi:10.1007/s13197-016-2351-4Petroski W, Minich DM.Is there such a thing as “anti-nutrients”? A narrative review of perceived problematic plant compounds.Nutrients. 2020;12(10):2929. doi:10.3390/nu12102929Kim SJ, de Souza RJ, Choo VL, et al.Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677Ha V, Sievenpiper JL, de Souza RJ, et al.Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727Zhang Y, Pechan T, Chang SKC.Antioxidant and angiotensin-I converting enzyme inhibitory activities of phenolic extracts and fractions derived from three phenolic-rich legume varieties.J Funct Foods. 2018;42:289-297. doi:10.1016/j.jff.2017.12.060Wilson SMG, Peterson EJ, Gaston ME, et al.Eight weeks of lentil consumption attenuates insulin resistance progression without increased gastrointestinal symptom severity: a randomized clinical trial.Nutr Res. 2022;106:12-23. doi:10.1016/j.nutres.2022.08.002Kazemi M, McBreairty LE, Chizen DR, et al.A comparison of a pulse-based diet and the therapeutic lifestyle changes diet in combination with exercise and health counselling on the cardio-metabolic risk profile in women with polycystic ovary syndrome: a randomized controlled trial.Nutrients. 2018;10(10):1387. doi:10.3390/nu10101387Kazemi M, Pierson RA, McBreairty LE, et al.A randomized controlled trial of a lifestyle intervention with longitudinal follow-up on ovarian dysmorphology in women with polycystic ovary syndrome.Clin Endocrinol (Oxf). 2020;92(6):525-535. doi:10.1111/cen.14179American Institute for Cancer Research.Pulses: dry beans, peas, and lentils (legumes).Sharif Y, Sadeghi O, Benisi-Kohansal S, et al.Legume and nuts consumption in relation to odds of breast cancer: a case-control study.Nutr Cancer. 2021;73(5):750-759. doi:10.1080/01635581.2020.1773874Rock CL, Thomson C, Gansler T, et al.American Cancer Society guideline for diet and physical activity for cancer prevention.CA A Cancer J Clinicians. 2020;70(4):245-271. doi:10.3322/caac.21591Halima O, Najar FZ, Wahab A, et al.Lentil allergens identification and quantification: an update from omics perspective.Food Chem (Oxf). 2022;4:100109. doi:10.1016/j.fochms.2022.100109Capili B, Anastasi JK, Chang M.Addressing the role of food in irritable bowel syndrome symptom management.J Nurse Pract. 2016;12(5):324-329. doi:10.1016/j.nurpra.2015.12.007Wiesner A, Gajewska D, Paśko P.Levothyroxine interactions with food and dietary supplements—a systematic review.Pharmaceuticals (Basel). 2021;14(3):206. doi:10.3390/ph14030206Delimont NM, Haub MD, Lindshield BL.The impact of tannin consumption on iron bioavailability and status: a narrative review.Curr Dev Nutr. 2017;1(2):1-12. doi:10.3945/cdn.116.000042Lentils.org.How to cook lentils.Thompson T, Lyons TB, Keller A.Lentils and gluten cross contact.Front Nutr. 2022;9:867954. doi:10.3389/fnut.2022.867954Khazaei H, Subedi M, Nickerson M, et al.Seed protein of lentils: current status, progress, and food applications.Foods. 2019;8(9):391. doi:10.3390/foods8090391
United States Department of Agriculture.Plant guide: lentil.
Mustafa AM, Abouelenein D, Acquaticci L, et al.Polyphenols, saponins and phytosterols in lentils and their health benefits: an overview.Pharmaceuticals (Basel). 2022;15(10):1225. doi:10.3390/ph15101225
U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
Clarke ST, Sarfaraz S, Qi X, et al.A review of the relationship between lentil serving and acute postprandial blood glucose response: effects of dietary fibre, protein and carbohydrates.Nutrients. 2022;14(4):849. doi:10.3390/nu14040849
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