Health benefits of lentils: Why you should add them to your diet today

‘More lentils, please!’ It’s time we embrace these ancient food gems. Lentils, one of the oldest known crops, belong to the legume family - a vital vegetable category often overlooked in Australian diets. 

With most Aussies not meeting their veg serves, these nutrition powerhouses can effortlessly enhance any dish and up vegetable servings, offering health benefits without demanding much time or expense. Let’s explore why and how to incorporate them into your meals.

Are lentils good for you?

A diet low in legumes is the number one risk factor for chronic disease according to the Australian Institute of Health and Welfare. The Grains and Legumes Nutrition Council recommends we eat 2-3 servings of legumes at least per week, to reduce our risk of many common health issues such as heart disease. Lentils are an easy way to hit the targets on these legume servings per week. 

So, the answer to the question is, yes lentils are good for you! If you are worried about lentils giving you gas (flatulence), then take it slow, gradually increase your intake from a few spoons in a dish to half a cup, which gives you one vegetable serve.

The benefits of lentils

Benefit 1: May improve heart health

Know the say, ‘lentils make you fart and are good for your heart’? Well, now you do! Lentils are naturally low in fat, with virtually no saturated fat, the type of fat that can contribute to increasing bad (LDL) cholesterol levels and increase your risk of coronary heart disease by blocking arteries. They are also high in dietary fibre including soluble fibre that can help reduce bad (LDL) cholesterol. In fact 1 cup of red lentils has a whopping 20 grams of dietary fibre with around 4 grams of that soluble fibre.  

Benefit 2: May improve gut health

The fibre in lentils contains some prebiotic fibre which travels to the large intestine where the microorganisms such as bacteria use the prebiotic fibre as food and ferment it. This helps promote the growth of good gut bacteria. The fermentation produces gas, leading to the flatulence lentils can cause. The gases however have a protective effect on your gut and may also help reduce the risk of other health conditions such as diabetes, heart disease, inflammatory bowel disease and more. The beneficial gut microbes that feed on lentils  can also help support our immune system and weight management. 

Benefit 3: may help control blood sugar levels

The carbohydrates in lentils are released slowly into the bloodstream, making them what we call low glycaemic index. This is a good thing. With the carbohydrate slowly digested, it means there’s a more gradual rise of blood sugar levels, which is important for reducing the risk of developing type 2 diabetes, controlling it for those people with it, reducing hunger between meals and assisting with weight management.

Benefit 4: may improve blood pressure

Lentils are rich in minerals such as potassium and magnesium and low in sodium, a combination that has a positive impact on blood pressure, another reason why lentils are good for you. This makes them the perfect addition to any diet to help with good blood pressure management and reducing the risk of developing hypertension (AKA high blood pressure).

Good blood pressure management is important for heart health, kidney health and to reduce the risk of having a heart attack or stroke. 

Benefit 5: source of protein

A regular intake of protein is important for many functions including muscle mass repair and growth at all ages. Lentils are a good source of protein in our diet. For example, red lentils have 23 grams of protein per 100 grams (dried) l or 15 grams of protein (canned). These are a great source of protein for those who follow a vegetarian or vegan diet.

Benefit 6:  source of iron

If you are looking to increase  iron and you aren’t a big meat eater, or want to bring variety to your diet, or are keen to increase your vegetable intake, lentils are your go-to. On average 100 grams of boiled lentils will offer 1.63mg of iron, which is more than 100 grams of beef that has 0.93mg per 100 grams. The iron from meat however may be better absorbed than from plant sources. Adding some vitamin C to the lentils may help with absorption of the iron. Eating them with some capsicum, tomatoes or broccoli can help. 

Why you should add more to your diet

As you can see, lentils are good for our health. They’re also healthy for our wallet, too! In the Living Healthy Report 2024, we found lentils are more budget-friendly per serve than other foods in the Meat and Alternatives food group at only 0.51cents per serve.

They also save you time. Opening a can of lentils or adding in dried varieties, along with a chopped onion, some spices and a can of tomatoes, is a great start to a tasty dish or side. They also last in the cupboard for as long as you need, reducing the chance of food waste. 

Since a diet low in legumes is the leading risk factor for chronic disease, how could you not eat these little nutritional treasures on a regular basis?

Lentils are also gluten free for those who need to avoid gluten. This makes them a great carbohydrate to include. You can even use lentil flours. 

How to add more lentils into your diet

• Love a good curry? Try a hearty dhal for dinner or as a side.
• Add lentils to soups. They are a great way to bulk them up, including added to a pumpkin soup and blended in. Perfect for a winter warmer!
• For an extra protein punch, add some lentils to your salads. A few brown or French lentils work well in a potato or grain salad.
• Throw a can of brown lentils into any mince dish - bolognese, lasagna, chilli con carne, tacos or savoury mince. Start off small for those who are not used to lentils with just a handful, and work your way up to a ratio of half lentils and half meat.
• Add a scoop or two of lentils into a Buddha bowl
• Use red lentil flour to coat chicken when making schnitzel

Summary:

Add lentils to the shopping list and make a spot in your pantry for all types of lentils, red, green, brown and puy (French). Aim to include them in a few family favourites first and then branch out to try a few new recipes where lentils are the hero. These nutrition-packed powerhouses will soon be the star of the show and you will be enjoying the health benefits of lentils. 

Related articles:

• What are the health benefits of legumes?
• How many servings of vegetables do you really need?
• How to build a healthy shopping list

Reviewed by the Healthylife Advisory Board July 2024