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Many associate legumes with bloating, lengthy cooking and a taste that doesn’t excite anyone. Red lentils, however, dispel these fears. When hulled, for example, they can be cooked in just a few minutes, are easy to digest and are extremely versatile in the kitchen. In addition, they are also very nutritious, and their strength lies in how easy it is to incorporate them into your daily diet. In this article, you will find out why it is rightly described as a little superfood.
In the article, you will read about the effect of red lentils on these areas:
What are red lentils?
Red lentils are one of the nutritional treasures that are easy to incorporate into your diet, whether you’re a fast food lover, a vegetarian or just like to try new things. This tiny legume comes from a region that stretches from Greece to Turkey to Central Asia. It was also here that it was domesticated more than 10,000 years ago. Today it can be found in kitchens around the world, where it forms the basis of many traditional dishes such as Indian dhal or Turkish lentil soup (mercimek çorbası). [13]
Lentils can be hulled or unhulled, but you will more often find the hulled ones. It is the latter that, thanks to mechanical hulling, is a quick and practical meal staple. After harvesting, the lentils are first dried and then undergo a dehulling process. This treatment not only gives the lentils their typical orange to red colour, but also reduces the content of certain antinutrients, thus improving their digestibility. [3]
They also impress with their taste, which is delicate and slightly nutty. This variety is also popular because, unlike others, it does not need to be soaked, it cooks quickly and it is highly digestible.
It is a great plant-based source of protein, which is especially appreciated by vegans and vegetarians, while also boasting a decent amount of fibre, complex carbohydrates, iron or folic acid. Thanks to these qualities, red lentils have become synonymous with modern, fast and nutritious cuisine with deep historical roots.
What do red lentils contain?
This small and seemingly inconspicuous legume is bursting with nutrients and beneficial bioactive substances. It has an admirable spectrum of macro and micronutrients, making it a literal superfood. You’ll also learn how many calories red lentils have and whether antinutrients are a problem.
1. Complex carbohydrates
In 100 g of red lentils, we find approximately 60 g of carbohydrates, especially the complex ones. Thanks to them, it reliably fills us up and provides gradually released energy. These carbohydrates are digested more slowly. Therefore, they do not cause large fluctuations in blood sugar (glycaemia), which can be seen in the naturally low glycaemic index of red lentils (approx. 30). [6,8]
The glycaemic index value tells us how quickly glycaemia rises after eating a given food. If we compare this to the GI of white bread, for example, which is 75, we can see that it rises much more slowly in the case of lentils. [14]
2. Protein
One of the strongest points of red lentils is their protein content. It contains about 25 g/100 g. That’s quite a nice amount, considering that you can get up to around 13 g of protein from one small portion of lentils (50 g). [7,8]
Is the protein in red lentils of good quality?
You may have heard that the protein in plant foods is not complete. It’s true, and it’s true for red lentils, too. It does not contain sufficient amounts of all the essential amino acids, that is, the ones that our bodies cannot make and have to get from food or supplements. In particular, lentils are low in methionine and cysteine.
However, this is not a problem, even if you eat a purely plant-based diet. These amino acids are rich in cereals such as rice, wheat or barley. So if legumes and cereals are combined in the diet, you can easily get the full spectrum of essential amino acids you need to build muscle and other body proteins. The even better news is that they don’t have to be combined in a single meal, but you can eat plenty of them throughout the day. Red lentils are therefore a perfect source of protein for vegetarians, vegans and of course anyone who wants to include protein-rich plant-based foods in their diet. [2]
3. Fibre
If your diet lacks fibre, red lentils are a great way to increase your fibre intake. 100 g of raw lentils contain up to 11 g of fibre. That’s almost half of the daily recommended intake. Specifically, this is a combination of both soluble and insoluble fibre. [8]
- Soluble fibre serves as a prebiotic, i.e. nourishment for the beneficial gut bacteria that are part of the microbiome. It swells in the digestive system and helps to make it more satiating.
- Insoluble fibre supports and accelerates bowel movement. [4]
Average macronutrient content of red lentils
In the same way, here and in the text we are talking about the calorie and nutrient values of raw/uncooked lentils. If you’re wondering how many calories 100 g of cooked lentils have, it’s about half of uncooked lentils. This is because lentils absorb quite a lot of water when cooked.
| Energy value | 350 kcal |
| Carbohydrates | 51 g |
| Protein | 25 g |
| Fats | 1 g |
| Fibre | 11 g |
[6]
4. Micronutrients
Red lentils are also worth adding to your diet if you want to increase your daily intake of vitamins and minerals. They contain almost all water-soluble vitamins, such as vitamin C and virtually all the B vitamins – vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6 (pyridoxine) and folate (folic acid). [2,8,12,15]
In addition, a range of minerals, including calcium, iron, potassium and zinc, complement the selection of essential vitamins. [2,15]
Additionally, it also contains other bioactive substances such as phytosterols or various types of antioxidants such as flavonoids, phenolic compounds or carotenoids. [3,14]
5. Antinutritional factors
In combination with all micronutrients and macronutrients, lentils also contain antinutrients, which can reduce the absorption of some minerals or interfere with protein digestion. The most commonly represented ones include the following.
- Phytates bind minerals to themselves and can reduce their availability to the body.
- Tannins can limit iron absorption.
- Trypsin inhibitors slow down protein digestion.
- Lectins can impair nutrient absorption and irritate the intestinal mucosa, but their effect almost completely disappears with normal cooking. [2]
Are red lentils beneficial even though they contain antinutrients?
Don’t worry, lentils are worth eating even though they contain these substances. In fact, they only partially restrict the absorption of nutrients and their intake has a practically negligible effect on a normal diet.
In addition, red lentils are lower in antinutrients than other legumes, especially if they are hulled. In addition, their proportion can be reduced even further in several ways.
How to reduce the amount of antinutrients?
- by soaking
- by germination
- by cooking
- fermentation [9]
Therefore, antinutrients should not be seen as a reason to omit lentils, but rather as a natural part of a plant-based diet, the effect of which can be easily influenced by proper preparation.
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What makes red lentils different from other types of lentils?
Lentils come in several varieties and each has its own specific characteristics. They differ in taste, but also in preparation time or consistency after cooking. There are also differences in nutritional values, although they are not so great and the different types of lentils are quite similar in their macronutrient and micronutrient content.
| Red lentils | delicate, neutral | turns mushy easily | 10 – 15 min |
| Brown lentils | earthy, more pronounced | holds its shape | 20 – 30 min |
| Green lentils | flavourful, slightly spicy | holds its shape | 30 – 45 min |
| Black lentil | subtle | holds its shape | 20 – 25 min |
| Yellow lentils | delicate, slightly nutty | turns mushy easily | 15 minutes |
What are the health benefits of red lentils?
1. Digestion support
Constipation, bloating or a feeling of heaviness are digestive problems that commonly afflict us. Typically, we search for various miracle solutions on the internet, but often a simple change in diet is enough. Red lentils are one of those foods that can help to regulate digestion and relieve discomfort.
Which components in red lentils can improve digestion?
- Fibre, both soluble and insoluble.
- Resistant starch, which, unlike normal starch, resists digestion in the small intestine. It then behaves like fibre in the large intestine and is food for intestinal bacteria. However, the amount of starch decreases with cooking, so it is better not to overcook the lentils. [2,5]
Of course, a serving of red lentils a day will not solve all digestive problems. However, if you include it regularly and combine it with other foods beneficial for the digestive system, it can help get rid of constipation and other problems.
2. Cardiovascular system support
High blood pressure, atherosclerosis and overall poorer cardiovascular health are among the most common health problems in today’s population. Fortunately, certain foods can help in both preventing and promoting cardiovascular health. Red lentils are one of them, and certainly not by accident.
Which compounds are responsible for the cardioprotective effects of red lentils?
- Phenolic acids, flavonoids and other substances with antioxidant and anti-inflammatory properties help to improve the elasticity and healthy structure of blood vessels.
- They may also contribute to lowering blood pressure by slowing down the ACE (angiotensin-converting enzyme). This helps to relieve tension in the blood vessel walls.
- Potassium may contribute to lowering blood pressure by helping to reduce the amount of sodium. [3]
- Antioxidants help to reduce oxidative stress in heart tissue and protect cells from damage. [2,6]
Thanks to these ingredients, red lentils are a great addition to heart and blood vessel care and fit into a varied and balanced diet.
3. Can help lower cholesterol
Elevated cholesterol is a problem that we typically don’t see or feel for a long time. But in doing so, it gradually damages blood vessels and increases the likelihood of a heart attack or stroke. That’s why it’s best to start preventing high blood cholesterol levels as soon as possible.
Which compounds in red lentils work to lower blood cholesterol?
- Soluble fibre helps bind bile acids in the digestive tract. This promotes their excretion and the liver has to draw new cholesterol from the blood to replenish them. Thus, it lowers its level in the blood.
- Phytosterols and saponins are plant compounds that help reduce the absorption of cholesterol in the intestines.
- Phenolic compounds have an anti-inflammatory and antioxidant effect that protects LDL particles from oxidation, an important step in the development of atherosclerosis. [6]
If you are concerned about high cholesterol, red lentils, along with other dietary and lifestyle changes, can easily help you lower elevated cholesterol. [2]
4. Improves blood sugar control
Unstable blood sugar (glycaemia) is not just a problem for diabetics, it can affect all of us. It can cause energy fluctuations, even sudden cravings for sweets. However, the right foods can help stabilise glycaemia. This is appreciated by people suffering from diabetes, but also by healthy people who just want to keep their blood sugar under control.
Which compounds in red lentils can improve glycaemic control?
- Soluble fibre slows down gastric emptying and carbohydrate absorption.
- Resistant starch and fermentable oligosaccharides provide nutrition for beneficial intestinal bacteria. These can then influence glucose metabolism. [5]
A serving of red lentils as part of a meal can slow down the overall absorption of carbohydrates, which is then reflected in a slower rise in blood sugar levels. Thanks to this, there is a lower chance that unexpected fatigue or uncontrollable cravings for sweet food will hit us shortly afterwards.
5. Helps build muscle
Muscles are the foundation for strength, performance, metabolism and overall health. In order to maintain them or even grow them, we especially need a sufficient intake of energy as well as quality protein. Although red lentils are a plant-based source of protein, they certainly have their place in a bulking diet for muscle growth.
How do red lentils help with muscle growth?
- They contain about 25 g of protein per 100 g of raw material, which makes them a rich plant-based source of protein.
- It provides essential amino acids important for muscle formation.
- In combination with cereals, it complements the missing methionine and thus creates a complete protein suitable for regeneration and growth of muscle tissue (hypertrophy).
- In addition, it contains, for example, magnesium, which supports energy metabolism and muscle function. [1]
Whether we have a mixed or purely plant-based diet, red lentils are always a good source of protein. As long as we take care to ensure a sufficient intake of essential amino acids, a well-constructed diet and a good training plan, they will be a great support for muscle growth.
6. They are beneficial in anaemia
Red lentils are an excellent plant-based source of iron. It is therefore useful to cook with it when you want to prevent anaemia, caused by a deficiency of this mineral, but also when you are already struggling with it. In fact, 100 g of red lentils contains approximately 7 mg of iron, which is roughly 50% of the recommended daily intake for adults. [6,11]
The non-heme iron in lentils is naturally less absorbable than heme iron from meat, but its bioavailability can be improved by the right food combination. For example, foods rich in vitamin C, such as peppers, citrus fruits or berries, can significantly increase its absorption. Regular consumption of red lentils can thus help to increase haemoglobin levels and improve the overall blood count, especially in people at risk of iron deficiency. [6]
7. Other health benefits
- Thanks to the abundance of various bioactive substances, it has antioxidant effects.
- It is also shown to be anti-inflammatory.
- It can also be beneficial for the brain and cognitive abilities, such as learning or concentration. [2,6]
Are red lentils good for weight loss?
If you want to lose weight, red lentils can definitely help you with that. In this case, their main advantage is that they are rich in protein and fibre, which increase satiety and help reduce appetite. In addition, as we’ve already discussed, they help stabilise blood sugar levels, thus reducing the risk of hunger surges and sweet cravings.
In practice, this means that if you have it as a side dish instead of classic white rice, for example, this meal will fill you up better and for longer. Hunger is therefore likely to come later, you will take in fewer calories overall and you will more easily achieve the calorie deficit that is necessary for successful weight loss. [6]
How many red lentils to eat and how often?
For common healthy people, it is ideal to include legumes in the diet 2 to 3 times a week. One serving is equivalent to a cooked lentils about the size of your handful.
This amount provides the body with high-quality plant-based protein, fibre and important micronutrients. If you’re just starting out with legumes, it’s worth introducing them gradually, for example, once a week, to help your digestion get used to them. Thanks to their quick preparation and good digestibility, red lentils are the ideal gateway to the world of legumes.
Who should avoid red lentils?
Although red lentils are generally considered to be a well-digested legume and suitable for sensitive digestion, they are not ideal for everyone. It can cause digestive issues in some people, especially if eaten in large quantities or if it is not properly prepared.
In particular, it should be avoided or limited:
- People with acute digestive diseases, such as active gastritis, inflammatory bowel disease, Crohn’s disease or ulcerative colitis, where fibre can irritate the mucosa.
- People with irritable bowel syndrome (IBS), especially those who poorly tolerate FODMAPs. Lentils contain galactooligosaccharides (GOS), which can cause bloating in some people.
- People with untreated gout because they contain purines. Although they have fewer of these than meat, they can slightly increase uric acid levels when consumed in high amounts.
- People with an allergy to legumes. Although allergy to lentils is rare, it can occur, especially in children.
If you are not sure how you tolerate lentils, it is recommended to start with a small amount (e.g. 1-2 tbsp of cooked lentils) and monitor your body’s reaction. A fermented or sprouted form may also be a suitable alternative, which tends to be better tolerated.
Do red lentils cause bloating?
Bloating is one of the main reasons why many people prefer to avoid legumes. However, not all legumes bloat equally, and it is red lentils that surprise the most in this regard. When hulled, it is one of the best-tolerated types of lentils, mainly due to its composition and processing method.
Since it is hulled, it does not contain the outer skin, the part that most often causes indigestion. In addition, it has a lower content of some fermentable carbohydrates (FODMAPs) compared to other legumes. Therefore, if you’re suffering from a bloated stomach and would like to include legumes in your diet, red lentils may be the perfect way to go.
Is it suitable for children and pregnant women?
Thanks to their delicate taste, quick preparation and nutritional value, red lentils are also popular in the diets of mothers-to-be, young children and even as part of first solid foods. It is easy to digest, does not bloat as much as other legumes and offers a wide range of nutrients important for growth and development.
They are worth including because of their high-quality protein, iron and folic acid content, for example. It is recommended to introduce red lentils to children from the 6th month of life, always well-cooked and blended, most often as part of a vegetable side dish. Pregnant women can also include it several times a week as part of a varied diet. [10]
Are red lentils gluten-free?
Yes, red lentils are a naturally gluten-free food. Therefore, it is safe for people with celiac disease, gluten allergy and non-celiac gluten sensitivity. However, it is important to be careful about where it comes from and how it has been processed. Some products may be contaminated with gluten when packaged or processed in factories where cereals are also processed. In this case, it is always written on the food packaging that it may contain traces of gluten.
In home cooking, red lentils are a great alternative to cereals. They are filling, nutritious and a great addition to a gluten-free diet.
How to include red lentils in the diet?
Thanks to their delicate taste, mushy consistency after cooking and quick preparation (they cook in about 10 – 15 minutes), red lentils are one of the most versatile ingredients in plant-based cuisine. It can be mastered even by a beginner and can be used in both traditional and modern recipes.
Popular recipes with red lentils
- Soups – they are an ideal base for thick creamy soups or traditional Indian dhal or Turkish lentil soup (mercimek çorbası).
- Porridge and side dishes – thanks to their consistency after cooking, it is perfect for them.
- Schnitzels and flatbreads – cooked red lentils are a great base for these dishes in a meatless version.
- Spreads and hummus – you can mix them with other ingredients to always create a different delicacy to spread on your bread.
- Meat side dish – you can substitute classic side dishes such as rice or potatoes with lentils.
- Salads – fit in fresh vegetable salads and popular poke bowls.
What if you don’t like red lentils on their own?
You may have tried red lentils but didn’t like them. Or maybe you have, but you’re tired of it in your diet and would like a change. In that case, red lentil pasta can be great for you. It can be used just like classic pasta, plus it has all the benefits of this nutritious legume.
What Should You Remember?
Although the red lentil looks inconspicuous, it is such a little culinary treasure. Not only is it packed with protein, fibre and micronutrients, but compared to other legumes it is more digestible and often suitable for people with more sensitive digestions. That’s why almost anyone can work magic with it in the kitchen and enjoy its many health benefits, such as cardiovascular health and muscle building.
So, are you going to cook something with red lentils too? If you found this article interesting, feel free to share it with your friends and acquaintances who should try it too.
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[7] MUSTAFA, A.M. et al. Polyphenols, Saponins and Phytosterols in Lentils and Their Health Benefits: An Overview. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9609092/
[8] ODURO-YEBOAH, C. et al. A review of lentil ( Medik) value chain: Postharvest handling, processing, and processed products. – https://onlinelibrary.wiley.com/doi/abs/10.1002/leg3.171
[9] SAMTIYA, M. et al. Plant food anti-nutritional factors and their reduction strategies: an overview. – https://fppn.biomedcentral.com/articles/10.1186/s43014-020-0020-5
[10] Dietary Guidelines for Americans, 2020-2025. – https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
[11] Dietary Reference Values | DRV Finder. – https://multimedia.efsa.europa.eu/drvs/index.htm
[12] EU Register of nutrition and health claims made on foods (v.3.6). – https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=search
[13] From the cradle of agriculture a handful of lentils: History of domestication | Rendiconti Lincei. Scienze Fisiche e Naturali. – https://link.springer.com/article/10.1007/s12210-009-0002-7?utm_source=chatgpt.com
[14] Glycemic index for 60+ foods. – https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods
[15] Lentil: Revival of Poor Man’s Meat - ScienceDirect. – https://www.sciencedirect.com/science/article/abs/pii/B9780128027783000111
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