Are lentils good for you?

They’re legumes, which means they’re related to beans, chickpeas, soybeans and peanuts. They’re available in all sorts of different colours too:² 

• Are low in calories. 
• Are highly nutritious. 
• Contain folate, iron, magnesium and protein. 
• Are super easy to cook – just pop them in a pan and boil. 
• Can be used in so many dishes – curries, salads, stews, soups, burgers, even crisps!³ 

One cup of lentils contains:⁴

So, we’ve just skimmed through some of the top-level reasons why people love lentils. Now, let’s take a look at some of those benefits in a little more detail: 

Because of their fibre content. Dietary fibre helps fuel our healthy gut flora, which is responsible for reducing inflammation, fat build-up around the waist, and overall weight gain, among many other things. Just one cup of lentils provides more than half the recommended daily intake of fibre.⁵ 

This is down to the fact they contain lots of protein and have a bulky texture. They provide substance without the same cholesterol and saturated levels as meat. It’s not uncommon for lentils to be used instead of meat in dishes, such as Spaghetti Bolognese or to make burgers.⁶ 

The fibre that’s in lentils can help keep blood sugar levels on more of an even keel because they slow the release of glucose into the bloodstream. It’s when the glucose is released, that people can experience sudden spikes in their insulin.⁷ 

These teeny tiny beans pack a real punch because they happen to be a great source of iron, alongside dark green leafy veg, such as kale and broccoli. Not getting enough iron can potentially make us feel tired and lethargic. But the beauty of lentils is you can pop them in most dishes!⁸ 

The long list of benefits associated with lentils really is astounding. Last, but not least on our list is the fact lentils contain something called polyphenols. They are active compounds that protect the body from harmful agents. Lentils also happen to contain more polyphenols than green peas and chickpeas too.⁹

Lentils are renowned for being an excellent protein source. This is because just half a cup of lentils contains more than 20g of protein, which is the equivalent to four ounces of salmon. And if you don’t happen to eat meat or want to eat less of it, then lentils are definitely one to add to your shopping list.¹⁰

Lentils are seen as being a superfood and are recognised by the NHS as counting towards your recommended five-a-day portions of fruit and veg. ‘One portion’ is measured as being 80g, which is equivalent to around 3 heaped tablespoons of cooked pulses.¹¹ However, it’s worth bearing in mind – if you are planning on eating lentils every day – that the fibre they contain can be difficult to break down and can potentially cause gas and cramping if you eat too much of it.¹²

Lentils are so easy to cook! You don’t have to soak them beforehand and they can be cooked within 20 minutes. 

To cook them:¹³ 

Top tip: Add more flavour by boiling your lentils in chicken or vegetable stock rather than plain water.

You’ve most probably already guessed this, but there are literally hundreds-upon-thousands of lentil recipes out there, all ready and waiting for you to give them a go. To help you get started, here are the links to five lentil recipes that happened to catch our eye:

1. Lentil bolognese
   
2. Butternut squash, lentil and spinach curry
   
3. Lentil and caramelised onion Dhal
   
4. Lentil and tofu bowl with a smoky Romesco sauce
   

For more on the importance of getting plenty of fibre in your diet check out this article, ‘What is fibre & is all fibre equal'.