Could one cup of lentils a day keep your doctor away?

A recent study published in the journal Nutrients suggests that eating lentils daily might help lower cholesterol levels without negatively impacting your digestive system.

The study involved 38 adults with a higher-than-average waist size, defined as over 40 inches for men and 35 inches for women. For a duration of 12 weeks, participants were given lunches containing 980 grams of cooked lentils per week (almost a cup per day) or lunches without any lentils.

Those who consumed lentils daily showed a reduction in total cholesterol and low-density lipoprotein (LDL), often referred to as “bad” cholesterol due to its association with an increased risk of heart disease and stroke. Regardless of lentil consumption, all participants reported either no gastrointestinal issues or only mild symptoms.

The researchers noted that these results reinforce the idea that including pulses such as lentils, beans, and peas in one’s diet can be an effective measure for reducing disease risk and possibly reversing disease progression.

Curious about how lentils can further benefit your health? Here are insights from nutritionists.

Are lentils nutritious?

Lentils are a nutritious type of legume packed with fiber, protein, vitamins, minerals, and antioxidants.

According to registered dietitian Miranda Galati, “They are among the most protein-rich legumes, making them highly satisfying and fulfilling.” She emphasizes that lentils provide excellent nutritional value at a low cost, making them both economical and hearty.

Previous studies from the Harvard T.H. Chan School of Public Health have also highlighted lentils’ role in managing diabetes, preventing breast cancer, and aiding digestive health.

Is it possible to eat too many lentils?

In most cases, eating lentils and other legumes regularly is perfectly safe. A study from 2014 published in Nature indicated that these foods can not only help prevent health issues but can also be part of the treatment plan for those already facing these conditions.

Galati mentions, “Lentils have anti-inflammatory and antioxidant properties, making them great for frequent consumption.” She notes that while some social media influencers raise concerns about the negative effects of lectins and anti-nutrients found in legumes, the advantages far exceed these purported risks.” Lectins are proteins that attach to carbohydrates and can resist digestion, potentially causing digestive discomfort such as bloating and gas, as explained by Harvard.

Fortunately, most lectins are deactivated during cooking, according to Harvard. There is minimal research on the long-term effects of active lectins in humans, and most existing studies focus on those suffering from malnutrition, which raises questions about the substantial dangers of lectins in legumes.

Galati assures that “If you’re eating cooked beans and your digestion tolerates them, consuming them daily carries little risk.”