Picking up a can of lentils from the grocery store, you might not think much of them. After all, they’re just small, brown seeds, right?
You may not know that lentils are often classified as a vegetable, but some people argue that they are actually a type of legume.
So what is the truth?
Are lentils vegetables or not? The answer is not a straightforward one. Lentils are a type of legume, meaning that they grow in pods and have a tough outer shell.
This distinguishes them from other types of vegetables, like leafy greens or root vegetables. However, many people consider lentils to be vegetables because they are used in vegetarian and vegan dishes as a source of protein.
While some might argue that lentils are not technically vegetables, most people would say they count as such due to their nutritional benefits.
What are Lentils?
Lentils are a legume native to Asia and the Middle East (1). A legume is a plant in the family Fabaceae or Leguminosae. This plant group is characterized by having nitrogen-fixing nodules on their roots.
Some well-known legumes include alfalfa, clover, soybeans, lentils, peanuts, and beans.
Lentils have been grown and used for centuries and are essential to many traditional recipes. They are an amazing source of protein and fiber and are also low in calories. Lentils can be served with rice or other grains or used as a meat substitute in vegetarian dishes.
Whether you’re looking for a healthy protein-packed meal or a hearty vegetarian option, lentils are a great choice.
Different Types of Lentils
Many types of lentils exist, each with its unique flavor and texture. Here are a few popular lentil varieties:
- Brown Lentils: These lentils are one of the most common varieties. They have a mildly nutty flavor and a slightly chewy texture. Brown lentils are often used in soups and stews. Brown lentils are native to Central Asia and the Middle East and have been consumed for thousands of years. They were mentioned in the Bible and were a staple of the Roman diet. Today, brown lentils are popular in Indian and Middle Eastern cuisine. Brown lentils are a fantastic source of protein, fiber, and iron. They are also low in fat and calories, making them a healthy addition to any diet.
- Green Lentils: Green lentils have a peppery flavor and a firm texture. When cooked, they maintain their shape pretty well, making them a good choice for salads and side dishes. Green lentils can also be used in soups, but they will take longer to cook than brown lentils. Green lentils are also an excellent source of protein, iron, and fiber. While they are available year-round, they are typically harvested in the fall.
- Red Lentils: Red lentils are smaller and thinner than other types of lentils. They are sweet and nutty to taste and develop a soft texture when cooked. Red lentils are often used in soup recipes to give the soup a creamy texture. Red lentils are an exceptional source of fiber and protein and are also low in fat and calories. They can also be blended into a smooth paste and used as a replacement for ground beef in recipes such as burgers or meatballs. With their versatile texture and delicious flavor, red lentils are a versatile ingredient that can be enjoyed in many different dishes.
- Black Lentils: Black lentils (also called beluga lentils) have a rich, earthy flavor and a firm texture. Native to the Mediterranean area, they have been cultivated for thousands of years. Although they are relatively small, Black Lentils are packed with nutrients. They are an excellent source of fiber, protein, iron, and folate. In addition, Black Lentils contain phytochemicals that may help to protect against cancer and heart disease. For these reasons, Black Lentils are an excellent addition to any healthy diet. Black lentils hold their shape pretty well when cooked, making them ideal for use in salads or as a side dish.
How are Vegetables and Legumes Different?
Vegetables are typically plants that are harvested for their edible leaves, stems, or roots, such as lettuce, carrots, and potatoes. Legumes, on the other hand, are plants that produce seed pods, such as beans, peas, and peanuts.
While both vegetables and legumes are important sources of nutrients, they differ in their nutrient profiles (2). For example, vegetables are a good source of vitamins and minerals, while legumes are a good source of protein.
In addition, legumes contain more fiber than vegetables (3). Fiber is vital for promoting digestive health and preventing constipation. As a result, both vegetables and legumes play an essential role in a healthy diet.
Are Lentils And Vegetables Acidic?
The pH level of food is a measure of its acidity or alkalinity. The pH scale ranges from 0 to 14, with 7 being neutral. Foods rated with a pH below 7 are considered acidic, while those with a pH above 7 are considered bases or alkalis.
Most vegetables and lentils have a slightly acidic pH, typically falling between 4 and 6. This acidity is due to organic acids, such as citric acid and oxalic acid. The pH level of lentils is 6.5, making them slightly acidic (4).
While the acidity of these foods is generally not a cause for concern, it can be important for those with certain types of medical conditions.
For example, individuals with kidney stones may need to avoid high-acid foods, as citric acid can increase the risk of forming new stones. In general, however, the pH level of vegetables and lentils is not something most people need to worry about.
Health Benefits of Lentils
Lentils are a primary food choice in several cultures and are an excellent source of protein, fiber, vitamins, and minerals. Lentils are also pretty low in fat and calories, deeming them a healthy addition to any diet.
Here are a few of the excellent health benefits that lentils offer:
1. Good Source of Protein
Lentils are an excellent source of protein for vegetarians and vegans. They are also a pretty excellent source of fiber and contain vitamins and minerals essential for human health. A cup of lentils (cooked) contains about 18 grams of protein, which is more than the amount of protein found in one egg (5).
2. Lentils Help With Digestive Problems and Weight Management
Lentils are a good source of fiber, and they also contain a variety of vitamins and minerals. Lentils have been shown to be beneficial for digestive problems, such as constipation, and they can also help with weight management (6).
Studies have shown that people who eat lentils on a regular basis tend to be leaner and have lower levels of cholesterol (7). In addition, lentils are low in calories and high in protein, making them an excellent food for people those trying to lose weight.
Including lentils in your diet is an easy way to improve your health and help manage your weight.
3. Lentils Contain Good-for-Health Minerals
They are a brilliant source of folate, iron, and magnesium, all of which are essential for good health. Iron helps transport oxygen in the blood, while folate is vital for cell growth and development. Over 300 biochemical reactions in the body involve magnesium, making it essential for energy production, muscle function, and nerve transmission.
4. Lentils Can Boost Your Energy Levels
Feeling tired? You might need an energy boost, and there’s no need to turn to sugary snacks or caffeine. Instead, try lentils. Lentils are high in iron and folate, both of which are essential for energy production. So next time you’re feeling fatigued, reach for a bowl of lentils instead of a cup of coffee.
5. Good for Diabetic Patients
Lentils are considerably low in calories and contain high levels of protein, fiber, and essential nutrients. For these reasons, they may be beneficial for people with diabetes.
Lentils are slow-digesting carbohydrates, meaning they have a low glycemic index (GI); they cause a sluggish rise in blood sugar levels after eating, helping in the regulation of blood sugar levels and preventing spikes.
Additionally, the fiber in lentils can help reduce the risk of heart disease and other chronic medical issues, such as obesity and type 2 diabetes (8). The high protein content of lentils can help promote satiety and prevent overeating.
Some Disadvantages of Lentils
While lentils are a healthy and nutritious food, there are some health disadvantages.
- Lentils contain lectins, which are proteins that can bind to cells in the gut and cause gastrointestinal distress (9).
- Lentils are high in fiber, which can also cause gastrointestinal issues like bloating, gas, and diarrhea. For those with some types of medical conditions, such as irritable bowel syndrome or autoimmune diseases, lentils may need to be avoided altogether.
- Research suggests that lentils may interfere with the absorption of minerals like calcium and iron (10). While more research is needed, it’s best to consult with a doctor or registered dietitian before adding lentils to your diet.
Frequently Asked Questions
1. Can I Eat Lentils Daily?
Yes. There aren’t any set rules when eating lentils, but incorporating them into your daily diet can certainly be beneficial. Lentils are an admirable source of protein, fiber, vitamins, and minerals, making them a nutrient-dense food option.
2. Can I Eat Lentils if I Have an Upset Stomach?
Many people experience upset stomachs from time to time, and there are a variety of different foods that can help to ease the symptoms. One food that is often recommended for an upset stomach is lentils. They are also kind to the stomach, making them easy to digest. Additionally, lentils contain a substance called raffinose, which is known to help reduce gas and bloating. For these reasons, lentils can be a helpful food to eat if you are suffering from an upset stomach.
3. Are Lentils Easy to Cook?
Yes, they’re relatively easy to cook and can be used in various dishes, from stews to salads to soups and even veggie burgers.
If you’re looking for a nutritious option to add to your diet, look no further than lentils! Packed with fiber, protein, antioxidants, and essential vitamins and minerals, lentils should definitely be on your radar.