Do Lentils Make You Lose Weight? – Myths and Facts

Do Lentils Make You Lose Weight- Myths and Facts
December 15, 2022 0 Comments

Lentils are among the healthiest meals you can consume, according to Jonny Bowden, PhD, author of “The 150 Healthiest Foods on Earth.” Pea-sized, disk-shaped legumes called lentils can be green, reddish-orange, or brown in hue. Lentils and other foods cannot cause you to lose weight or burn fat. However, lentils are a healthy meal that may be incorporated into your diet if you’re trying to lose weight.

 

No Foods Cause Weight Loss

Lentils are not an exception to the rule that no meals may truly burn fat and cause you to lose weight, according to the National Institute of Diabetes and Digestive and Kidney Diseases. According to the McKinley Health Institute, several meals and beverages contain caffeine, briefly raising your heart rate and metabolism but not significantly enough to reduce weight. Your metabolic rate is briefly impacted by spicy meals that increase body temperature. You can lose weight by generating a calorie deficit or burning more calories each day than you take in. Eating low-calorie foods instead of high-calorie ones is the best method to reduce weight. Regular consumption of lentils can help you lose weight and flatten your belly.

 

Lentils as Diet Food

Since losing weight requires creating a calorie deficit by swapping out high-calorie items for low-calorie ones, lentils could be a satisfying substitute for foods that cause weight gain. Lentils provide roughly 230 calories per cup, and just 1 g of those calories come from fat. 18 g of protein are included in one cup of lentils, which helps you retain lean body mass while you lose weight. Despite having a lot of carbs, just 10% of the calories in lentils come from simple sugars.

 

Lentils Combat High Blood Sugar

It is not known that lentils increase insulin levels, which encourages the body to accumulate fat. Lentils that have been boiled have a low glycemic index score of 29. Despite having a higher score (52), due to processing, canned lentils are still regarded as a low glycemic food. 18 g of fibre are also found in one cup of lentils. The digestion of other meals and glucose is slowed by high-fibre diets, which helps stabilise your Blood Sugar levels. Despite not being able to be digested, fibre makes you feel full and satisfied, which encourages you to consume fewer calories.

 

Types of Lentils

 

Katherine Zeratsky, a dietitian at the Mayo Clinic, describes how to prepare and consume lentils. The least expensive variety of lentils, brown lentils, become mushy when cooked and may be used to create soup. Green lentils, also known as French ones, maintain their firm texture and nutty flavour when cooked. Typically, green lentils are added to salads. Red lentils are the quickest to cook of the three, cook to a golden colour, and have a mild, sweet flavour. Purees and Indian dals may be made with red lentils. Lentils, unlike beans, do not need to be pre-soaked and take anywhere from 15 to 30 minutes to cook, depending on the variety. Lentils can be eaten simply or spiced with turmeric or ginger to go with a low-calorie meal.

 

India’s national dish is dal or lentil. You may try many other recipes, whether you serve it with rice, roti, or prepare sambar. Additionally, dal comes in various flavours so that you may experiment with a new one every day. Dal, or lentils, are the healthiest food to include in your meals since they are high in protein, vitamins, and minerals. Dal is especially advantageous for people who are attempting to lose weight. Including dal in your diet, which is high in protein, will help you feel satisfied for longer. Protein-rich diets can aid in both muscle growth and repair. Here are the four varieties of dal that are highest in protein.

Types of Lentils

Urad dal

One of the best protein and vitamin B sources, urad dal is frequently used to make maa ki dal or dal makhani. Urad dal is high in iron, folic acid, calcium, magnesium, and potassium while low in fat and calories. Regular use of urad dal can enhance the neurological system, safeguard heart health, increase energy, promote bone health, and improve digestion. 12 grammes of protein may be found in about half a cup of urad dal.

 

Chana dal

Split Bengal gramme, rich in protein and fibre, can benefit your health in several ways. You can get enough protein, iron, calcium, and potassium from one cup of chana dal. A heart-healthy and diabetic-friendly lentil is chana dal. Additionally, it aids in the production of red blood cells and helps control blood pressure. The amount of protein in one serving, or half a cup, of chana dal is up to 9 grammes.

 

Masoor dal

Many states in northern India rely heavily on red dal, often known as masoor dal. It is typically eaten with rice or even made into wholesome snacks. Masoor dal is wonderful whether it is served with or without the skin. Masoor dal is very high in calcium, magnesium, zinc, iron, protein, fibre, vitamin C, B6, and B2. The amount of protein in half a cup of masoor dal is roughly 9 grammes.

 

​Toor dal

Another common dal, toor, is typically served with rice or khichdi. This type of dal is a fantastic source of lean protein and good carbohydrates. Rich in calcium, iron, folic acid, and fibre. Your protein intake might rise if you consume this frequently. For diabetes and cardiac patients, toor dal is beneficial. Because of the high folic acid content, it is strongly advised during pregnancy. 22 grammes of protein may be found in 100 grammes of toor dal.

 

Because they are strong in protein and fibre, low in fat, and full of slow-digesting carbs, lentils have certain advantages that help you feel full and satisfied for longer than other foods. They are also rich in minerals, including iron, calcium, potassium, zinc, and B vitamins. Whether your objective is to reduce weight or enhance your general eating habits, legumes such as lentils and other legumes complement any healthy diet.


In May 2016, the American Journal of Nutrition released an analysis of 21 studies that suggested eating lentils, and other legumes might help people lose weight. Researchers discovered that including one serving of beans daily resulted in appreciable Weight Loss when compared to diets that did not include them. Since the total calorie consumption for each diet was comparable, it is possible that legumes aid in weight management without increasing calorie intake as a whole.

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