Health Benefits Of Lentils

Lentils are highly nutritious and low in calories. They can be cook easily. They are highly nutritive and rich in fiber.

According to Ayurveda, Brown lentils are used to pacify Pitta, Kapha dosha and could aggravate Vata. They also act as an appetite suppressant and have efficiently found that it does not cause weight gain.

Health benefits of Lentils Benefits are –

  1. Keeps Heart Healthy

Since Lentils helps in lowering your cholesterol levels, this will keep your arteries clean and also lowers your risk of heart disease and stroke.

It has been found that eating rich fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, Folate can reduce your homocysteine levels which are a causing factor for heart disease; whereas magnesium improves blood flow and oxygen in the body. Both of these become big contributors toward heart health.

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  1. Prevent birth defects

Lentils are an excellent source of vitamin B-complex, like folate or folic acid. Consuming lentils during pregnancy helps in preventing birth defects. It also prevents hypertension and DNA damage, which might lead to cancer. Folate also helps in the formation of red blood cells, and therefore it is good for pregnant women. According to a research, a lack of folic acid generally results in neural tube defects.

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  1. Improves Digestive Health

Lentils contain insoluble dietary fiber which helps in preventing constipation and any other digestive disorder.

It also helps in easy bowel movement, resulting in decreased constipation.


  1. Provides Protein

According to research, lentils come in the third position in the category of highest levels of protein. About 26% of lentils contain protein, which makes them a great source of protein, especially for vegetarians.


  1. Boost Muscle Building

Our muscles need a constant supply of protein for repairing and growth process of the body. Sprouted lentils contain a special type of amino acids which are required by our body for building muscle.

  1. Lower Cholesterol

Lentils contain a high amount of soluble fiber, this helps in reducing total blood cholesterol levels.


  1. High Iron Content

The compound present in Lentils contains a high amount of iron, which can fulfill the requirements of iron by the body for producing hemoglobin. By daily consuming lentils in your diet, about 36% of the iron can be acquired by just one cup (200 grams) of lentils. By doing this, hemoglobin levels increases in our body and so do oxygen levels. All of this will automatically help in preventing disease anemia.

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  1. Increases Energy

Lentils come slow-burning energy food due it’s high fiber contents and complex carbohydrates. Lentils are also an excellent source of iron, which carries oxygen throughout your body and is an important factor to boost energy production and metabolism. It also increases steadiness.


  1. Prevent Cancer

Lectins are a compound which is found in the category of plant protein which is originated from foods like peas, wheat, lentils soybeans, and peanuts. These lectins have such properties and a great potential to control cancer growth.


  1. Weight Loss

Lentils are low in calories and contain no fat which makes them an amazing food to eat while undergoing weight loss. One cup of cooked lentils contains near about 230 calories, this will make you full and reduces food cravings. Lentils contain almost all beneficial nutrients such as fiber, protein, minerals, and vitamins.

  1. Control Diabetes

According to research, fiber present lentils help in controlling blood sugar levels. It contains dietary fiber which can also help in slowing down the rate at which food is absorbed by our blood and therefore help in stabilizing the sugar level.


  1. Boosts Metabolism

Lentils are an excellent source of vitamins, such as vitamin B3, which plays an important role in improving digestion, boosting nervous systems, controlling cholesterol levels. It also helps in reducing the risk of getting diseases like osteoarthritis, Alzheimer’s, diabetes, and cataracts.

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  1. Maintains Blood Sugar levels

Lentils maintain your blood sugar levels. And if you are a patient of diabetes, this can be especially helpful for you for reducing insulin resistance.


  1. Healthy Nervous System

According to a research, vitamins and minerals found in lentils are helpful for best brain functioning.


  1. Improved Electrolytic Activity

It has been found that lentils contain Potassium which is considered as the best substitute for electrolytic activity than sodium. There are many diseases which have been related to low potassium content and high sodium content in the body. Potassium works as an excellent electrolyte. It is also helpful for the functioning of organs such as the heart, brain, and kidney.

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Side Effects of Lentils

Out of all the benefits, lentils are good for your health and are considered as the best replacement for meat, seafood, and fish, but, they also have few following disadvantages –

a) Gas Formation – As soon as lentils enter our digestive system, lentils start getting fermented and leads to continuously releasing gas. This will make you a lot uncomfortable and therefore, it is advised not to take too much lentil consumption. You can include it in your daily regular diet but do not eat too much.

b) Risk of Kidney Diseases – Lentils contains high levels of proteins, consuming high levels of protein has some other side effects too.

Our body needs about 0.8 grams per one kilogram of our body weight. If you crossing this requirement lines, then our body will pressurize your kidneys to flush out those excess proteins from the body. And this elimination might lead to damage overall kidney function.

c) Risk of Kidney Stones – Research found that some lentils such as soy foods, soybeans, peanut butter, and beans, contains a high amount of oxalate compounds. These oxalate compounds are the cause of the formation of kidney stones. Therefore, people who are having kidney stones should stay away from lentils and get a doctor’s recommendations on how much quantity is good for you.

Author: Hiten Patil

Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well