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<p>Interested in trying our free <a href="/health/healthy-diet-plan">Healthy Diet Plan</a>? This easy-to-follow, nutritionist-created plan will inspire you to cook and eat more healthily. Nourish yourself with seven days of meals, snacks and treats.</p>
<h2>What are lentils?</h2>
<p><a href="/glossary/lentils-glossary">Lentils</a> (lens culinaris) are edible seeds of the legume family and come in a variety of colours including red, green, brown, yellow and black. Like other members of the legume family, they grow in pods.</p>
<p>Quick to prepare and typically good value for money, lentils are a rich source of nutrition providing protein, fibre and numerous minerals.</p>
<p><strong>Discover our full range of <a href="/search/guides?q=health+benefits">health benefit guides</a> and also check out some of our delicious <a href="/recipes/collection/lentil-recipes">lentil recipes</a>, from <a href="/recipes/beetroot-lentil-celeriac-hazelnut-salad">beetroot, lentil, celeriac & hazelnut salad</a> to our warming <a href="/recipes/sweet-sour-lentil-dhal-grilled-aubergine">sweet & sour lentil dhal with grilled aubergine</a>.</strong></p>
<h2>The benefits of lentils may include…</h2>
<ol>
<li>They are high in phenols, which can help to reduce the risk of certain chronic diseases.</li>
<li>They can support the digestive system.</li>
<li>Heart-healthy, helping with the management of blood pressure and cholesterol.</li>
<li>A low GI food, so will help to manage blood sugar levels.</li>
<li>A good source of plant protein for vegans.</li>
</ol>
<h2>Nutritional benefits of lentils</h2>
<p>A 100g serving of green/brown lentils (boiled) provides:</p>
<ul>
<li>105 kcal/446KJ</li>
<li>8.8g protein</li>
<li>0.7g fat</li>
<li>16.9g carbohydrate</li>
<li>5.1g fibre</li>
<li>3.5mg iron</li>
<li>40mcg selenium</li>
<li>30mcg folate</li>
</ul>
<p><a href="/recipes/veggie-tahini-lentils"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-444643 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mis_tahinilentilsstirfry_11801-834b4eb.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="lentil stir fry" title="lentil stir fry">
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<h2>What are the top 5 health benefits of lentils?</h2>
<h3>1. Reduces risk of certain chronic diseases</h3>
<p>Studies demonstrate that regularly eating lentils reduces your risk of <a href="https://pubmed.ncbi.nlm.nih.gov/29125587/" target="_blank" rel="noopener noreferrer">chronic disease</a> such as diabetes, obesity, cancer and heart disease. This is thanks to their rich content of protective plant compounds called phenols – lentils being amongst the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/" target="_blank" rel="noopener noreferrer">top ranked legumes</a> for phenolic content. It comes as no surprise then that lentils boast an antioxidant, antibacterial, anti-viral and <a href="https://pubmed.ncbi.nlm.nih.gov/23261746/" target="_blank" rel="noopener noreferrer">anti-inflammatory</a> effect and are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/" target="_blank" rel="noopener noreferrer">cardio-protective</a>.</p>
<h3>2. Support the digestive system</h3>
<p>Lentils are especially rich in <a href="https://www.sciencedirect.com/science/article/pii/S0717345814000748" target="_blank" rel="noopener noreferrer">prebiotic fibre</a> which promotes <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/" target="_blank" rel="noopener noreferrer">digestive function</a> and ‘fuels’ the beneficial gut bacteria which are so important for our health. A diet rich in fibre is associated with a number of health benefits including a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6560290/" target="_blank" rel="noopener noreferrer">reduced risk of colorectal cancer</a>.</p>
<h3>3. Heart-healthy</h3>
<p>Lentils are rich in fibre, folate and potassium making them a great choice for the <a href="https://pubmed.ncbi.nlm.nih.gov/31387433/" target="_blank" rel="noopener noreferrer">heart</a> and for managing blood pressure and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/" target="_blank" rel="noopener noreferrer">cholesterol</a>. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.</p>
<h3>4. Helps to manage blood sugar levels</h3>
<p>Legumes, including lentils, have a low <a href="/howto/guide/spotlight-low-gi">glycaemic index</a> (GI) which slows the rate at which the energy they supply is released into the bloodstream. This helps improve <a href="https://pubmed.ncbi.nlm.nih.gov/22054112/" target="_blank" rel="noopener noreferrer">blood sugar management</a>. The high fibre content also makes them very filling which helps <a href="https://academic.oup.com/advances/article/1/1/17/4591548" target="_blank" rel="noopener noreferrer">appetite control</a>.</p>
<h3>5. A source of plant protein</h3>
<p>Lentils are a rich source of protein making them a great alternative to meat or fish. As much as a third of the calories from lentils comes from protein, which makes lentils the third highest in protein, by weight, of any legume or nut. Like other legumes, lentils are low in a couple of the essential amino acids, namely methionine and cysteine. This is easily addressed by combining lentils with cereal grains such as rice or wheat.</p>
<p><a href="/recipes/spinach-sweet-potato-lentil-dhal"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<h2>Are lentils safe for everyone?</h2>
<p>For the majority of people, lentils are a healthy inclusion to a balanced diet. It’s worth noting, however, that like other legumes, lentils contain natural compounds commonly referred to as ‘anti-nutrients’. These include phytic acid which binds with nutrients like iron and zinc, making the minerals harder for us to absorb. The <a href="https://pubmed.ncbi.nlm.nih.gov/19725537/" target="_blank" rel="noopener noreferrer">phytic acid content of lentils</a> is actually lower than that of corn, wheat and soya beans. Furthermore, these anti-nutrients can be reduced by soaking and cooking.</p>
<p>An <a href="https://research.bmh.manchester.ac.uk/informall/allergenic-food/index.aspx?FoodId=31" target="_blank" rel="noopener noreferrer">allergy to lentils</a> has been reported in parts of Europe, most notably Spain, where it’s said to be more common than a peanut allergy. This is thought to relate to the fact that lentils are commonly used as a weaning food in Spain. If you have an allergy to other legumes such as chickpeas and peas, you may be more likely to experience lentil allergy.</p>
<p><strong>If you are concerned, please consult your GP or registered dietitian for guidance.</strong></p>
<h2>Overall, are lentils good for you?</h2>
<p>Lentils are a nutritional powerhouse, high in phenols (protective plant compounds which can help in the prevention of chronic diseases) and rich in heart-healthy fibre, folate and potassium. They also feature low on the glycaemic index so make a good choice to help manage blood glucose levels. A perfect plant protein for vegans, lentils are a great food choice for all.</p>
<h2>Enjoy this? Now try…</h2>
<p><a href="/howto/guide/best-sources-protein-vegans">The 10 best vegan protein sources</a><br>
<a href="/howto/guide/how-much-protein-do-i-need">How much protein do I need?</a><br>
<a href="/howto/guide/health-benefits-quinoa">Top 5 health benefits of quinoa</a><br>
<a href="/recipes/collection/high-protein-vegan-recipes">High-protein vegan recipes</a><br>
<a href="/recipes/collection/healthy-lentil-recipes">Healthy lentil recipes</a></p>
<hr>
<p><em><a href="/author/kerrytorrens">Kerry Torrens</a> BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</em></p>
<p><em>All health content on <span class="skimlinks-unlinked">goodfood.com</span> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
