Here’s Exactly What Happens to Your Body When You Eat Lentils Every Day  ...Saudi Arabia

If you're celebrating soup season or proactively researching the Mediterranean diet before setting a New Year's resolution, you'll likely see "lentils" mentioned frequently in recipes. One registered dietitian isn't complaining—lentils add flavor and nutrients to a variety of dishes (and bowls), especially cold-weather ones.

"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."

Routhenstein and other registered dietitians explain it's a good idea to know about the health benefits and risks of lentils if you already love the legume or plan to start eating it by the spoonful. They reveal 10 things that happen to your body when you eat lentils every day, along with great ways to incorporate them into your diet.

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What are lentils, exactly? For the about-to-be initiated among us: Lentils are a part of the legume family, similar to beans.

"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."

Indeed, one cup of lentils will get you:

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

Related: Here’s Exactly What Happens to Your Body When You Eat Garlic Every Day

What Happens if You Eat Lentils Every Day: 10 Things To Expect, RDs Say

Pelitera loves that lentils are rich in protein, fiber, carbohydrates and minerals like potassium and magnesium. What does that mean for your body and overall health? Below, registered dietitians dig into the benefits and drawbacks of incorporating lentils into your daily diet, from heart health to digestive issues such as bloating.

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).

"Lentils have about 18 grams of protein per one cup cooked," Pelitera shares. "This is a great plant source of protein, especially when paired with another plant-based grain such as rice. The two sources combine to form a complete amino acid profile, making the protein source as effective as eating a meat source of protein."

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.

"Lentils are a good source of fiber, which helps to keep you full after a meal for a longer period," Pelitera says. "This can help reduce snacking between meals and is really key when looking for a filling meal on a day you are particularly hungry." 

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.

Preventing unnecessary weight gain and high-sugar snacking are two indirect ways lentils can assist with blood sugar management. Yet, Rager shares there's likely a straighter line between lentils and well-controlled blood sugar.

"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."

A study published in Nutrients found that consuming lentils for 12 weeks may help lower post-meal blood sugar levels.

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.

"The fiber in lentils nourishes beneficial gut bacteria, improves bowel regularity and supports a balanced microbiome—key factors in long-term digestive and immune health," Rager raves.

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."

"Lentils are also rich in potassium and magnesium, which help relax blood vessels, regulate vascular tone and support healthy blood pressure," she says.

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.

Related: The Soup Ingredient That Can Work Wonders for Heart Health, According to Registered Dietitians

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.

"Lentils are rich in iron and folate, two nutrients that help transport oxygen in the blood and prevent fatigue," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews.

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.

"Lentils are rich in antioxidants and plant compounds that help protect our cells from everyday oxidative stress," Rager shares. "Over time, this may support healthy aging and reduce the risk of certain chronic diseases."

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).

"Polyphenols in legumes have anti-inflammatory and anticancer properties," Pelitera explains. "Some lab studies even showed that polyphenols helped to stop the growth of cancer cells." 

Lentils can support a healthier gut. However, RDs warn that not everyone may feel the same way about this legume.

"The fiber in lentils can be hard to digest, especially if you’re not used to eating a lot of fiber," Dr. Mohr warns. "Soaking or rinsing them well before cooking can help. It also helps to increase overall fiber slowly, to allow your body to get used to it."

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

Yes, lentils are packed with nutrients. But also: "Lentils contain natural compounds called phytates, which can slightly reduce the absorption of minerals like iron and zinc," Rager explains. "Eating a well-balanced diet, preparing them using certain cooking methods, such as soaking, and pairing them with vitamin C-rich foods, such as tomatoes or citrus, can minimize this as a potential drawback."

Related: The One Common Supplement Combination That Can Actually Weaken Your Bones

Lentils are a versatile food packed with flavor. Registered dietitians shared some easy ways to start eating more lentils.

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."

Up Next:

Related: Over 60? This Popular Cooking Method Could Be Quietly Raising Your Cancer Risk

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