Lentils, tiny seed-like vegetables belonging to the legume family, are a nutritional powerhouse that can be a valuable addition to your weight loss journey. Lentils are related to beans, soybeans, peanuts, and chickpeas. Enjoyed in various cuisines worldwide, lentils are typically cheap to buy, can be stored for long periods, are easy to cook with, and provide numerous essential nutrients, making them an ideal part of your diet. Incorporating lentils into your diet can significantly aid in weight loss.
Nutritional Profile of Lentils
Lentils come in a variety of colors, including brown, red, yellow, green, orange, and black. While each type of lentil may have some unique antioxidants, all lentils contain many helpful nutrients. The most common type is brown lentils, which are great in a stew or soup. Puy lentils are small and have a peppery taste. Green lentils come in different sizes and can be used instead of puy. Yellow and red lentils cook quickly and are used to make dal, considering their nutty and sweet taste. The beluga lentils are a good base for warm salads.
Lentils are highly nutritious, containing vitamin B, zinc, magnesium, and potassium. Over 25% of lentils are protein, making them a better alternative to meat. Lentils contain both carbs and proteins, and the protein level in lentils varies depending on the type of lentil.
One cup of cooked lentils contains approximately:
- Calories: 230
- Protein: 18 grams
- Fat: 1 gram
- Carbohydrates: 40 grams
- Fiber: 16 grams
- Iron: 37% of the daily value
- Sodium: 4 milligrams
- Sugar: 4 grams
How Lentils Aid Weight Loss
If you’re attempting to reduce weight, lentils are an excellent food choice. Due to their high fibre content and near-zero fat content, lentils tend to fill you up without adding extra calories to your meal. This is especially helpful for people who need help feeling hungry all the time. The benefits of lentils for weight loss are that they can help you lose belly fat. The protein in lentils takes a long time to digest and suppresses your hunger pangs and, in turn, supports fat burning.
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- High in Protein: Lentils are rich in amino acids and protein, one of the most important nutrients for weight management. A 100-gram portion of lentils contains nearly 24 g of protein. Research suggests that protein may help promote weight loss in several ways, such as: increasing feelings of fullness, reducing hunger throughout the day, boosting metabolism, and increasing the thermogenesis of food, maintaining muscle mass.
- Rich in Fiber: The rich fiber and protein content of lentils helps you feel full and stay full longer which reduces overall food intake and fights cravings. Lentils have a low glycemic index and a low glycemic load, which implies they are digested slowly and do not cause a rapid spike in blood glucose levels.
- Low in Calories: With just 116 calories per 100-gram serving (about half a cup cooked), lentils are low in energy density but surprisingly satisfying.
Health Benefits Beyond Weight Loss
The nutritional and health benefits of lentils have been studied for years. Lentils contain various essential nutrients such as dietary fiber, lectins, and polyphenols that help reduce the risk of conditions like heart disease, obesity, diabetes, and some cancers. Lentils provide a variety of health benefits and may play a role in helping people reduce or manage diabetes, obesity, cardiovascular diseases, and some cancers.
- Heart Health: The polyphenols in lentils may help reduce blood pressure and cholesterol, helping your heart and cardiovascular system. Studies have shown that one serving of lentils or other legumes a day can lower LDL (“bad cholesterol”) due to their high fiber content.
- Diabetes Management: Research suggests that regularly eating lentils may help with the management and prevention of diabetes. Lentils may help improve blood sugar levels and lipid metabolism in both diabetic and healthy individuals.
- Anti-inflammatory and Antimicrobial Properties: Lentils (Lens culinaris species) can positively affect health by reducing inflammation, providing antioxidants, and displaying antimicrobial properties. Lentils are rich in proteins, essential amino acids, minerals, and fibers, making them a valuable source of nutrition, particularly in low and middle-income countries.
Incorporating Lentils into Your Diet
How you cook your lentils determines how well the food is adequate in your weight loss journey. All you have to do is rinse them to remove debris, combine 3 cups of water and a cup of lentils, and bring to a boil. Reduce the heat and simmer till tender, which takes approximately 20 minutes. You can also use green lentils for weight loss as it’s rich in fibre, which makes you feel full for more extended periods. It will help you maintain a healthier weight over time. The more lentils you incorporate into your diet, the more you can shed pounds.
Dried lentils are easy to cook in water or a low-sodium broth. First, you’ll want to sort through the lentils to pick out any debris and then rinse them. You don’t have to pre-soak them. Place your prepared lentils into a pot and cover them with water or broth, so the liquid is about half an inch above the lentils. Bring the lentils to a boil, cover the pot, and reduce the heat to a simmer. Your lentils will need to cook for 20 to 40 minutes, depending on the type of lentil you’re using. You can flavor lentils with your favorite spices, such as garlic, thyme, or cumin.
- Add them to soups and stews - When cooked without extra oil and seasoned with spices like cumin, turmeric, garlic, or smoked paprika, lentils are a perfect addition to soups, chili, and salads.
- Turn them into tacos, burgers, or even meatballs - One of the buzziest plant-based swaps right now.
Canned vs. Dried Lentils
Nutritionally, canned and dried lentils are very similar. Canned lentils win on convenience and can even be easier to digest, though they sometimes come with extra sodium. If you do use canned lentils, it’s best to rinse them first to reduce the amount of sodium.
Potential Downsides
The fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping. Some gastrointestinal symptoms have also been associated with high consumption of lentils, such as: cramping, bloating, flatulence, and abdominal discomfort.
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Of nutritional importance, in addition to minerals, certain types of lentils also contain mineral chelating (anti-nutritional) factors. For instance, lentils contain phytic acid, which can inhibit the absorption of iron, zinc, calcium, and manganese. Different processing, including soaking, fermentation, and germination of lentils, can reduce phytic acid levels and activities.
When consumed in their raw or improperly prepared form, lectins can elicit unpleasant reactions and may lead to various health issues, including digestive discomfort, food poisoning, and allergies.
Lentil Soup for Weight Loss
Lentil soup can help support weight loss if it’s part of a nutrient-dense and balanced diet. Although limited studies have examined the direct effects of eating lentil soup on weight loss, research suggests that higher soup consumption is associated with lower obesity rates.
Meal prepping involves cooking a large batch of lentil soup and dividing it into individual portions that can be eaten later during the week or stored in the freezer. Meal prepping can help you stay consistent in eating balanced meals and take the stress out of cooking if you’re really busy. It can also prevent you from reaching for ultra-processed snacks and takeout foods that are usually calorie-dense and low in nutrients, which can increase the risk of weight gain.
All types of lentil soup may fit a weight loss diet, but there are things to consider. A lentil soup that contains heavy cream or fatty meats may be higher in calories and saturated fats. On the other hand, a lentil soup that contains lean protein sources, vegetables, and a low fat broth may be lower in calories.
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Some research suggests that green lentils may be more effective at increasing feelings of fullness and reducing the desire to eat compared to red lentils. However, more research is needed to fully understand how lentil types may affect weight loss.