Lentils

Studies in people

• Benefit

  Thinking skills in teen girls³

  Teen girls who ate iron-fortified lentils did better on thinking tasks than those who ate plain lentils.

• Benefit

  Arsenic in the body⁴

  In people, eating selenium-rich lentils helped the body pass more arsenic out in urine.

Animal and lab studies only

• Benefit

  Gut infection defence¹⁰

  In lab studies, lentil extract cut toxin production and gut inflammation from a diarrhea-causing bug.

Study type not stated

• Benefit

  Fiber and protein benefits⁵

  Lentils are rich in fiber and protein, which may help with weight, blood sugar, and gut health.

• Benefit

  Cholesterol and chronic disease⁶

  Lentils contain natural compounds that studies link to lower cholesterol and a lower risk of some long-term diseases.

• Concern

  Heavy metals in food⁷

  Lentils can contain nickel and other heavy metals, and scientists say more work is needed to lower how much people take in.

• Open question

  Protein and fiber in a meat-free burger⁸

  Lentils, peas and black beans made a burger high in protein and fiber, though cooking lowered the fiber.

How it’s made and used

• Mineral absorption from food⁹

  In lab studies, boiling and fermenting iron-rich lentils changed how much iron, zinc, copper, calcium, magnesium and sulfur could be absorbed.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least two findings in people. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.