Move over, chickpeas: Lentils are officially the coolest legume. The humble lentil has officially transcended soup and is popping up everywhere—from gluten-free pastas and chips to pet food. The United Nations once named them the food of the year. Even Prince George eats them.
For the uninitiated, lentils are tiny round legumes—aka a seed that grows in a pod—that come in a variety of sizes and colors, including black, brown, yellow, red, or green. They’ve long been a staple in Indian cuisine (daal, anyone?) as well as vegan cooking as a plant-based protein source.
But like all buzzy superfoods (ahem, celery water), sometimes it’s hard to sift through the hype. Which begs the question: Are lentils good for you?
Health benefits of lentils
Lentils actually have a LOT to offer—so yes, they are pretty good for you. They’re low in fat, extremely nutrient-dense, and generally pretty affordable to buy (always a plus when you’re in between paychecks). And they pack in a lot of health benefits, including:
1. They’re full of polyphenols. Polyphenols are active compounds that fight against harmful agents in the body—everything from ultraviolet rays and radiation to heart disease and cancer. So yeah, they’re a big deal. Lentils are a great way to get your polyphenol fix (they have more than fellow legumes green peas and chickpeas), and have been linked to long-lasting health benefits, including cardiovascular health and diabetes prevention. “Polyphenols found in lentils have been noted for their antioxidant, antibacterial, anti-fungal, antiviral, cardioprotective, anti-inflammatory, nephroprotective, antidiabetic, anticancer, anti-obesity, hypolipidemic, and chemopreventive activities,” says dietician Whitney English, RDN, author of “The Plant-Based Baby and Toddler. “Studies have shown that people who eat a lot of lentils may have lower cholesterol levels and a reduced risk of breast cancer.”
2. They’re high in protein. Good news, vegans: One cup of lentils contains at least 18 grams of protein. You’d have to eat a whole can of chickpeas to get that much of the nutrient. (Pro tip: aim to get between 50 and 75 grams a day.)
3. They’re a good source of iron. One cup of lentils also has 6.5 milligrams of iron, which is about one-third of what you need for the entire day. Iron is super important for keeping oxygen pumping throughout your body. If you don’t get enough, that blood flow slows down.
4. They’re full of fiber. Virtually every RD loves to preach about the importance of fiber—especially related to digestive health and healthy weight maintenance. One cup of lentils has at least 10 grams of it, which is actually almost twice as much as a cup of raw kale. “One serving also knocks out 20 percent of your daily fiber needs,” says English.
5. Lentils are good for your bones. When it comes to bone health, dairy-laden products tend to hog the spotlight, but lentils are a great option too with 35 grams of calcium per cup. Good to know, vegans!
6. They’re a good source of folic acid. Folic acid is an important nutrient to load up on all the time, but it’s especially important when you’re pregnant. Not getting enough can lead to serious birth defects. And even if pregnancy is not on your mind, folic acid supports healthy hair growth and can lower the risk of heart disease and stroke. Scientists have found lentils to be a great, well-absorbed dietary source of folic acid, particularly for women who are pregnant or hope to be pregnant soon.
7. They’re high in magnesium. If you have trouble sleeping, are stressed or overworked, your body could benefit from regular consumption of magnesium—and lentils can be a great source at 71 mg per cup of cooked lentils.
