"Lentils are nutrient-packed legumes known for their earthy and mildly nutty flavor," shares Michelle Routhenstein, MS, RD, a preventive cardiology dietitian at EntirelyNourished.com. "Their soft texture and hearty mouthfeel make them satisfying, particularly when enjoyed in soups, stews, or braised dishes. Their taste also adapts well to spices and herbs, making them a delicious and nourishing base for flavorful, cozy meals."
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"They can be found in different varieties such as green and brown or split lentil varieties such as red, orange, yellow and even black lentils," explains Courtney Pelitera, MS, RD, CNSC, a registered dietitian at Live it Up. "They have a long shelf life as dried legumes and are an excellent source of nutrition."
Calories: 230Carbohydrates: 39.9 gramsProtein: 17.9 gramsFat: 0.8 gramsFiber: 15.6 gramsVitamin B6: .352 milligrams Folate: 358 microgramsIron: 6.59 milligrams Magnesium: 71.3 milligrams Potassium: 731 milligramsZinc: 2.52 milligrams
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What Happens if You Eat Lentils Every Day: 10 Things To Expect, RDs Say
Protein is the macro of the moment. But there are more natural ways to get it than the uber-popular David Bar, even on Meatless Monday (which may be every day if you're a vegan or vegetarian).
2. You'll get blissfully full on fiber
Apparently, "fiber is the new protein," or at least it's slated to be in the coming months. Lentils are an excellent source of both of these nutrients, which you need regardless of what's trending on TikTok.
As a result, you may find it easier to manage your weight, notes Michele D. Rager, DCN, RDN-AP, LDN, FAND, the head of clinical nutrition at Berry Street.
"Because lentils have a low glycemic index and are high in fiber, they lead to a slower, more stable rise in blood sugar after meals," Rager explains. "This makes them a smart choice for those managing or trying to prevent diabetes."
4. You'll promote digestive health
Our focus on fiber continues. Rager reports that eating lentils every day (or regularly) can be a true win for gut health, which affects your overall well-being.
Let's get granular on the type of fiber lentils contain. Routhenstein says that lentils are specifically a source of pectin and galactooligosaccharides, both of which are soluble fibers. She explains that these fibers "bind cholesterol in the digestive tract, reducing LDL cholesterol absorption and supporting cardiovascular health."
Additionally, Rager notes that lentils are not high in saturated fat, unlike some animal-based proteins. The American Heart Association warns that diets that are too high in saturated fats could negatively affect your heart health.
6. You'll feel more energetic
Before resorting to over-caffeinating to combat the energy vampire known as "life in the 2020s," consider your diet. One RD shares that consuming nourishing foods like lentils can give you a jitters-free pick-me-up.
Your tiny cells serve major functions in keeping your body running, but they need TLC. Lentils contain elements that can help when consumed as part of a well-balanced diet.
8. You *might* lower your cancer risk
Specifically, cancer is one chronic disease that lentils may provide some protection against (though it's not a magic preventative tool).
Lentils can support a healthier gut. However, RDs warn that not everyone may feel the same way about this legume.
Also, Pelitera says raw lentils can be particularly harsh on your stomach. "Raw lentils, if consumed, are a source of lectins, a type of protein bound to the carbohydrate. If consumed raw, this could be an issue with GI effects."
10. Your body may not absorb certain nutrients
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Build a heartier soup. This one is Rager's go-to way to enjoy lentils. " It’s simple to make and packed with flavor," Rager says. "I love the creamy taste of the lentils, and it’s endlessly versatile: You can add vegetables like carrots, celery, spinach, or herbs to suit your preference—Definitely a comfort food."Find them on a takeout menu. Yes, even RDs order in. "Red lentil curry is a favorite of mine," Pelitera shares. "This is a way that I prefer to order lentils when ordering takeout."Throw lentils in a grain bowl. Soup isn't the only bowl-based way to consume lentils. Dr. Mohr loves lentils as a base for a grain bowl. "They're versatile and absorb flavor well," he says.Roast them for a salad. Get multiple temperatures, flavors and textures by roasting lentils until they are crisp and using them as a crunching salad topping. "Toss the cooked lentils with a little oil and your favorite spices, then bake until golden and crunchy," Routhenstein explains. "This adds a satisfying texture, a boost of protein and fiber, and an easy way to make everyday meals more flavorful and nourishing."
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Sources:
Michelle Routhenstein, MS, RD, a preventive cardiology dietitian at EntirelyNourished.comCourtney Pelitera, MS, RD, CNSC, a registered dietitian at Live it UpLentils, mature seeds, cooked, boiled, without salt. FoodData CentralMichele D. Rager, DCN, RDN-AP, LDN, FAND, the head of clinical nutrition at Berry Street Twelve Weeks of Daily Lentil Consumption Improves Fasting Cholesterol and Postprandial Glucose and Inflammatory Responses—A Randomized Clinical Trial. Nutrients.Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews Blood Pressure Control Should Focus on More Potassium: Controversies in Hypertension. Hypertension.Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hypertension.Saturated fat. American Heart Association.Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects. Current Research in Physiology.Polyphenol-Based Prevention and Treatment of Cancer Through Epigenetic and Combinatorial Mechanisms. Nutrients.Hence then, the article about here s exactly what happens to your body when you eat lentils every day was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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