Lentils are small, lens-shaped legumes that are packed with an impressive amount of nutrients and health benefits.
They’ve been a staple food for thousands of years and are celebrated worldwide for their versatility, affordability, and nutritional power. But what happens to your body if you eat lentils every day?
Incorporating lentils into your daily diet can have a profound impact on your health, from supporting heart and digestive health to aiding in weight management and improving energy levels.
In this article, we’ll explore what happens to your body when you eat lentils daily and why you might want to consider making them a regular part of your meals.
1. Improved Heart Health
Eating lentils regularly is one of the best things you can do for your heart. Lentils are rich in fiber, potassium, folate, and magnesium—all of which contribute to a healthy cardiovascular system.
The soluble fiber in lentils helps reduce cholesterol levels by binding with bile salts and carrying them out of the body, which in turn lowers the risk of heart disease.
What Happens: Daily consumption of lentils can lower bad cholesterol (LDL) levels, reduce blood pressure, and improve overall heart function. This means a lower risk of heart disease, heart attacks, and stroke.
Tip: Incorporate lentils into soups, salads, or stews to get your daily dose of heart-healthy nutrients.
2. Steady Blood Sugar Levels
Lentils have a low glycemic index, which means they are digested slowly and cause a gradual rise in blood sugar levels.
This slow release of energy helps stabilize blood sugar levels and prevents sudden spikes and crashes, making lentils an excellent food choice for people with diabetes or those at risk of developing it.
What Happens: Regularly eating lentils can help improve blood sugar control, reduce insulin resistance, and lower the risk of developing type 2 diabetes.
Tip: Swap high-glycemic foods like white rice or bread with lentils to help maintain steady blood sugar levels throughout the day.
3. Enhanced Digestive Health
Lentils are an excellent source of dietary fiber, which is essential for healthy digestion. One cup of cooked lentils contains about 15 grams of fiber, helping to keep your digestive system functioning smoothly.
What Happens: Eating lentils every day can promote regular bowel movements, prevent constipation, and reduce the risk of digestive issues like diverticulitis and irritable bowel syndrome (IBS).
Tip: Start your day with a lentil-based breakfast, like lentil porridge or lentil salad, to give your digestive system a fiber boost.
4. Increased Energy Levels
Lentils are a rich source of complex carbohydrates and iron, both of which are essential for maintaining energy levels.
The complex carbs in lentils provide a steady release of energy, while the iron helps transport oxygen throughout the body, combating fatigue and boosting stamina.
What Happens: Eating lentils daily can help increase your energy levels, reduce tiredness, and improve overall physical performance. This is especially beneficial for vegetarians and vegans, who may struggle to get enough iron from their diet.
Tip: Add lentils to your lunch or dinner to keep your energy levels steady throughout the day.
5. Stronger Muscles and Bones
Lentils are a good source of plant-based protein, with one cup of cooked lentils providing about 18 grams of protein.
Protein is essential for muscle growth, repair, and overall body function. Lentils also contain other important nutrients like calcium, magnesium, and phosphorus, which support bone health.
What Happens: Regularly eating lentils can help build and maintain strong muscles, improve recovery after exercise, and support bone density.
Tip: Combine lentils with other protein-rich foods like quinoa or brown rice to create a complete protein meal that provides all essential amino acids.
6. Better Weight Management
Lentils are low in calories and high in protein and fiber, making them a satisfying and filling food choice that can support weight loss and weight management.
,The fiber and protein in lentils help you feel fuller for longer, reducing the urge to snack on unhealthy foods.
What Happens: Eating lentils daily can help control appetite, reduce calorie intake, and support healthy weight loss.
Tip: Add lentils to your meals as a meat substitute or include them in salads and soups to increase satiety without adding too many calories.
7. Boosted Immune System
Lentils are packed with essential vitamins and minerals, such as zinc, selenium, and vitamin B6, which play a key role in strengthening the immune system.
These nutrients help support the production of white blood cells and protect the body from infections and diseases.
What Happens: Daily consumption of lentils can help boost your immune system, making you less prone to common colds, infections, and illnesses.
Tip: Try incorporating lentils into various dishes, such as curries or casseroles, to ensure you get a variety of nutrients.
8. Improved Mood and Brain Health
Lentils are a great source of folate, which is crucial for brain function and mental health. Folate helps produce neurotransmitters that regulate mood, such as serotonin and dopamine.
A folate deficiency has been linked to an increased risk of depression and cognitive decline.
What Happens: Eating lentils daily can help enhance mood, reduce symptoms of depression, and support overall brain health.
Tip: Include lentils in your diet, especially during periods of stress or mental fatigue, to support brain function and emotional well-being.
9. Healthier Skin and Hair
Lentils are rich in vitamins and minerals like zinc and biotin, which are essential for healthy skin and hair. The high protein content in lentils also supports collagen production, which keeps the skin firm and youthful.
What Happens: Daily consumption of lentils can promote glowing skin, strengthen hair, and reduce the risk of hair loss or thinning.
Tip: Make a lentil soup or lentil stew as part of your regular meal rotation to enjoy these skin and hair benefits.
10. Reduced Risk of Chronic Diseases
Lentils are packed with antioxidants, phytochemicals, and anti-inflammatory compounds that can protect your body from chronic diseases such as heart disease, diabetes, and certain cancers.
What Happens: Regularly eating lentils can lower inflammation, neutralize harmful free radicals, and reduce the risk of chronic diseases.
Tip: Include a variety of lentil types—such as red, green, and black lentils—in your diet to enjoy a broad spectrum of health benefits.
Eating lentils every day can be a simple yet powerful way to improve your overall health.