Lentils are protein-rich food. You have heard about a term Legume. It encompasses dried food i.e. lentils, beans, chickpeas etc. There are four types of lentil: yellow lentil, brown lentil, and green lentil and black lentil. Lentils are frequently used in Asian countries.
Lentil is very beneficial for your health. It also helps you in weight loss. Let’s discuss macros in lentils. 1 cup cooked mixed lentil contain 17g proteins and 51g carbs and almost 17g fibers. Lentils are the primary source of carbohydrates and a secondary source of protein. If we break the ratio of carb and protein it would be 3:1. With every 1 gram protein, you are taking 3 grams of carbohydrate as well. Which means your carb intake is increasing. Lentils are not a lean source of protein. A lean source of protein means food which contains only protein and has no fats or carbs. For example, egg whites, chicken, fish and whey protein etc, are all source of lean protein.
Lentils are very healthy for muscle building. 3:1 ratio in lentils is healthy for muscle building. Which mean if you take 1 cup of lentil in a day you are taking almost 17g of protein and 50g of carbs in a day. This ratio depends on your overall macros.
You can eat lentil for fat loss as well but in moderation. In a fat loss, you need to decrease your carb level and increase protein level. For that 3:1 ratio cannot be so effective. If you are taking lentil 1 time in a day and eating fish, chicken, and eggs as well, it will balance the ratio. But, if you are vegetarian then this 3:1 ratio can cause the problem in fat loss but it will help in weight loss.
So, men or women who want to lose weight, lentils will surely help because their focus is to lose extra weight which their body is carrying and not the muscles.
Are lentils complete source of protein?
Lentils are not a complete source of protein. There are nine essential amino acids which need to be present in food to make it a complete source of protein like eggs, fish, and chicken. Lentils contain only six to seven types of amino acid. Aminos which are missing in lentils is cysteine and methionine so it’s not a complete source of protein.
Health benefits of lentils
- Lentil contains soluble fiber which helps to low your cholesterol level.
- It is also helpful for people with blood pressure and hypertension.
- It is healthier for people facing diabetes and thyroid problems.