Lentils may be small, but they are well known for packing a nutritional punch. That's why researchers have become increasingly interested in studying what happens when people consume them on a regular basis.
The latest research on lentils suggests they may have health benefits for people at high risk for metabolic disease, which the authors defined as having larger waist circumferences and higher postprandial triglyceride levels.
Research published in the journal nutrientSpecifically, in this population, they found an association between daily lentil consumption for 12 weeks and measures of LDL (“bad”), total cholesterol, postprandial blood sugar levels, and inflammation.
High levels of cholesterol, blood sugar, and inflammation can play a role in cardiovascular disease, diabetes, and other chronic diseases.
“This information further informs the development of pulse-based dietary strategies to reduce disease risk and slow or reverse metabolic disease progression in at-risk populations,” the authors wrote.
Pulses refer to lentils and other edible dried legume seeds such as beans, dried peas, and chickpeas.
Will Bulsiewicz, M.D., gastroenterologist and U.S. medical director of ZOE, said: health The study was limited in that it included only 38 people and all participants were at high risk for metabolic disease. But the findings are consistent with previous research examining similar measures, he added.
Other studies have examined the health effects of lentil consumption, but researchers noted that few studies have focused on how lentils affect broad measures of metabolic health. Studies testing the consequences of making lentils a large component of the diet have also been rare.
To fill the knowledge gap, scientists designed a 12-week trial comparing the effects of lentil-based and meat-based diets on metabolic outcomes.
Researchers instructed half of the participants to eat seven prepared midday meals containing about 3/4 cup of lentils. This exceeds the U.S. Department of Agriculture's recommendation of 1.5 cups of cooked legumes per week for adults eating 2,000 calories per day. The remaining participants ate a similar meal with turkey or chicken instead of lentils.
Participants also took blood tests and completed surveys about their eating habits and health status.
In addition to finding that lentil eaters had lower metabolic health indicators, the team also found that the lentil eating group did not appear to suffer more severe gastrointestinal problems. Participants in both groups reported no or mild symptoms.
“Our results suggest that daily lentil consumption may help lower cholesterol and postprandial blood glucose and inflammatory responses without causing gastrointestinal stress,” the authors wrote.
But Wan Na Chun, MPH, RD, CPT, an Indiana registered dietitian and owner of One Pot Wellness, notes that the link between lentil consumption and improved metabolic markers may be due to their lower sodium and processed carbohydrate content. To prepared meals. “Changes in postprandial and triglyceride indices may reflect changes in the composition of the diet,” she said.
There are several reasons why lentils may improve metabolic health.
“When it comes to blood sugar regulation, fermentable fiber interacts with gut microbes to produce short-chain fatty acids like propionate, which help improve insulin sensitivity,” says Bulsiewicz. At the same time, dietary fiber slows the absorption of sugar in our diet.”
That’s why “people who eat lentils for lunch will have better blood sugar control in the evening,” he said.
The protein and resistant starch in lentils have similar effects on blood sugar, according to Kelly Jones MS, RD, a nutritionist for professional athletes and active families.
When it comes to cholesterol, soluble fiber has been shown to lower levels “by limiting the absorption of cholesterol and helping eliminate it as part of the bowel movement,” Bulsiewicz said.
Lentils are also a rich source of saponins, bioactive compounds that help lower cholesterol levels.
According to Jones, its ability to reduce inflammation may be due to polyphenols, plant compounds known for their anti-inflammatory effects.
Because of their high nutritional content, you may be tempted to include lentils in your diet. The good news is that it's a versatile ingredient that can make a delicious addition to soups, stews, pasta, salads and more. If you're looking for a tasty snack, you can mix it into a dip like hummus and eat it with pita bread or your favorite chips.