Lentils Nutrition Facts
Lentils are an inexpensive, versatile, easy-to-find source of healthy carbohydrates. These disc-shaped pulses, or seed of a legume, make a nutritious base for soups, salads, and a variety of other dishes. Though they’re a common food staple in Asian and North African cuisines, the greatest production of lentils nowadays is in Canada. In addition, there are different sizes and different types of lentils. You're likely to find green lentils or brown lentils on local grocery store shelves, but there are also lentil varieties including split red lentils, orange, red, yellow, and black lentils. Lentils' impressive nutrition facts, long shelf-life, and easy cooking make them a smart and healthy addition to any diet. If you wish to learn more about lentils nutrition facts, their nutrition value, their benefits, and possible adverse effects, check all the important information below.
Lentils Nutrition Facts: What do They Contain?
The following nutrition information is for one cup (198g) of cooked lentils.
Calories: 230
Carbs: 39.9 grams
Protein: 17.9 grams
Fat: 0.8 grams
Fibre: 15.6 grams
Thiamine: 22% of the Reference Daily Intake (RDI)
Niacin: 10% of the RDI
Vitamin B6: 18% of the RDI
Folate: 90% of the RDI
Pantothenic acid: 13% of the RDI
Iron: 37% of the RDI
Magnesium: 18% of the RDI
Phosphorous: 36% of the RDI
Potassium: 21% of the RDI
Zinc: 17% of the RDI
Copper: 25% of the RDI
Manganese: 49% of the RDI
Lentils Nutrition Facts: Carbs
A one-cup serving of lentils that have been cooked with no added fat or sodium provides 230 calories, most of which comes from carbohydrate. You'll benefit from over 15 grams of fibre when you consume a cup of lentils. Fibre helps to stabilize blood sugar, lower cholesterol, boost satiety, and improve digestive health. Lentils also provide about 3 grams of naturally occurring sugar. The remaining carbohydrate in lentils is starch. There are over 18 grams of starch in a single serving of lentils, which provides the body with quick energy.
Lentils Nutrition Facts: Fats
There is almost no fat in lentils, which makes them naturally fat-free food. However, if while cooking them, you add fat such as olive oil, that will change the nutrition facts.
Lentils Nutrition Facts: Protein
Each 1 cup serving of lentils provides a healthy 17.9 grams of protein. For this reason, many vegans and vegetarians use lentils to boost their protein intake. However, lentils are not considered a complete protein. Complete proteins provide all of the essential amino acids that cannot be made by the body and therefore must be consumed in the diet. You'll need to combine lentils with whole grain or with seeds in order to get all essential amino acids at mealtime.
Lentils Nutrition Facts: Vitamins and Minerals
Lentils are packed with nutrients. You'll get 90% of your daily recommended intake of folate if you consume a cup of lentils. Folate, a B vitamin, helps boost red blood cell production and provides other health benefits. Lentils are also rich in thiamin, phosphorus, iron, potassium, copper, and manganese. They are a good source of niacin, vitamin B6, pantothenic acid, magnesium, and zinc. These pulses also provide smaller amounts of vitamin C, vitamin K, riboflavin, calcium, and selenium.
Lentils Nutrition Facts: Health Benefits
Lentils have been studied by nutrition researchers for years because the food is commonly consumed around the world and because increasing your intake of this versatile food seems to provide health benefits.
Improved Heart Health
Several studies have shown that legume consumption is associated with a lower risk of different types of heart disease. In fact, several heart-healthy diets, including the DASH diet (Dietary Approach to Stop Hypertension) and Mediterranean-style diet plans promote an increased intake of plant-based foods such as legumes for the heart-healthy benefits that they provide. Lentils are part of the legume family, along with beans and peas. A nutritional analysis of lentils has shown that the polyphenol-rich seeds have the ability to provide cardioprotective effects including reducing the risk of hypertension and coronary artery diseases. Human studies, animal studies, and in vitro studies have suggested that lentils may provide a cardioprotective effect.
May Help Decrease Cholesterol
A review published by the Canadian Medical Association Journal found that including pulses like lentils helps to lower LDL cholesterol, also called "bad" cholesterol.
Improves Glycemic Control
Another review of studies found that increasing intake of pulses like chickpeas, beans, peas, lentils can help both diabetic and non-diabetic patients improve long-term glycemic control in their diets.
Obesity Prevention
An evaluation of the nutritional value of legumes published in Obesity Reviews determined that "replacing energy-dense foods with legumes has been shown to have beneficial effects on the prevention and management of obesity and related disorders, such as cardiovascular disease, diabetes, and the metabolic syndrome." Study authors suggest replacing high-calorie, high-fat meaty foods, such as burgers and sausage, with lentil-based products or combining meat with lentils in the production of those foods to reduce fat and calorie content.
Cancer Prevention
There is some research suggesting that the lectins in lentils may provide cancer-preventing properties. Lectins are a type of protein commonly found in grains and legumes. Nutritional analysis of lentils has shown that lentils have the highest total phenolic content in comparison to six other common legumes, including green pea, chickpea, cowpea, yellow pea, mung bean and peanuts. Lentils also have the highest total antioxidant capacity when they are compared to chickpeas, common beans and soybeans. Both in vitro (test tube) and human studies have suggested that lentils have anticancer properties and that lentil intake may reduce the risk of certain cancers, including breast cancer and colorectal cancer.
Lentils Nutrition Facts: Adverse Effects and Allergies
Adverse Effects
There is some limited evidence that sprouted lentils interact with the cardiovascular drug trichlormethiazide. Sprouted lentils are those that have begun to grow. You'll see tiny stems emerging from lentils if you buy this type of pulse. If you take this medication, speak to your healthcare provider to get personalized advice regarding a potential interaction.
Allergies
According to the American Academy of Allergy, Asthma, and Immunology, lentil allergies are not only possible but also common in children in certain areas of the world, primarily the Mediterranean, Middle East, and some Asian countries. However, the organization acknowledges that the wide variety of lentils can make clinical recommendations and guidelines difficult. Symptoms of a legume, including pulse, allergy may include swelling in the face, difficulty breathing, severe asthma, abdominal pain, nausea, or vomiting, according to the Anaphylaxis Campaign, an allergy support network based in England.
