Busting the Myths About Antinutrients in Lentils

Introduction:

Nutritional researchers have extensively studied lentils over the past several decades because these plant-based food groups remain the most commonly consumed sources worldwide. Many individuals may be concerned about the presence of antinutrients in lentils. Anti-nutrients are the compounds that interfere with one’s daily nutrient absorption through diet. This article sheds light on the immense health benefits, interactions, and myths about antinutrients.

What Are the Myths About Antinutrients in Lentils?

Antinutrients exert an effect on the body and interfere with absorption only when consumed in large quantities or excess. In the case of lentils, worrying about the presence of antinutrients in lentils is a nutritional myth because these antinutrients are present in negligible amounts that are unlikely to make any impact, even if one consumes them in large quantities.

Similarly, many individuals are also concerned about the presence of trypsin inhibitors and phytates which are known to be the two common ‘antinutrients’ present in lentils. While trypsin inhibitors are usually known to hinder the function of the trypsin enzyme that aids in the breakdown of proteins, phytate compounds on the other hand, aid in mineral binding of the cells to iron and zinc. However, nutrition experts globally have clarified the fact that because of the negligible amounts of antinutrients present in lentils and pulses, they cannot impair the body's ability to absorb other nutrients. In contrast, as mentioned earlier in the health benefits of lentils, regular consumption of lentils is linked to exerting anti-cancer properties in the body, while also promoting cellular, and cardiovascular health and also in promoting insulin resistance.

It is best to rinse lentils first and then cook them up thoroughly to reduce even the presence of trace amounts of anti-nutrients or phytates, if any.

What Is the Nutritional Content of Lentils?

A single cup serving of lentils (around 7.05 ounces) can provide one with roughly 230 calories, most of which come from natural carbohydrates. One would benefit from consuming a whopping 0.52 ounces of essential dietary fiber from consuming a single cup of lentils. Fiber has several benefits such as stabilizing blood sugar, lowering cholesterol, boosting satiety, and so on.

Lentils provide only around 0.105 ounces of naturally occurring sugar and are free from fat. Its glycemic index is low around 35, which means its consumption is suitable for both diabetics and prediabetics.

Lentils are also good sources of potassium, copper, thiamin, phosphorus, iron, and manganese. They also contain moderate amounts of niacin, vitamin B6, pantothenic acid, magnesium, zinc, and smaller amounts of riboflavin, calcium, vitamin C, vitamin K, and selenium.

What Are the Health Benefits of Lentils?

Lentils are also a part of or rather belong to the ‘legume’ family, along with green beans, dried beans, and peas. Current-day nutritionists and dietitians recommend lentil consumption as a part of several heart-healthy diets, such as the popular DASH diet (Dietary Approach to Stop Hypertension) and even as part of several Mediterranean-style diet plans. The health benefits of lentils are as follows:

• Improved Cardiovascular Health: Several research studies have indicated that legume consumption is associated with a significantly lower risk of an individual developing heart disease. This is due to the fact that an increased intake of plant-based protein such as consuming legumes or lentils can sustain one’s cardiovascular immunity.

Research based on long-term health studies about the nutritional analysis of lentils found that polyphenol-rich compounds present in lentils have the potency to exert an overall cardioprotective effect on the body. This includes the ability to reduce the long-term risk of individuals developing chronic diseases, hypertension, and coronary artery diseases. Human studies, animal studies, as well as several in vitro studies, have now confirmed the promising modern-day benefits of lentils in offering a cardioprotective effect.

• Decrease in LDL or Bad Cholesterol and Improving Glycemic Control: A research review published by the Canadian Medical Association Journal shows that including pulses in one’s daily diet can help lower the levels of low-density lipoprotein (LDL) cholesterol.

Another review of several combined studies demonstrated that regularly taking or increasing the daily intake of pulses like chickpeas, beans, peas, and lentils can influence proper glycemic control in type 2 diabetes (a long-term condition that impacts the way the body processes blood glucose or blood sugar) patients. Prediabetics too can benefit from a pulse-rich diet.

• Cancer Prevention: Promising medical research shows that lectins, which are a specific type of protein that is commonly seen in grains and legumes, along with several bioactive molecules like polyphenols can exert a cancer-preventive effect on one’s body system. In vitro, analysis of common legumes like green peas, chickpeas, cowpeas, yellow peas, mung beans, peanuts, common beans, and soybeans have suggested that lentils can have potent anticancerous properties and can help reduce the risk of specific cancers, such as breast cancer and colorectal cancer (a type of cancer that occurs in the colon or rectum).

• Prevents Obesity or Fat Accumulation: Several research-based studies have found that replacing high-calorie, high-fat processed or meaty foods like hot dogs, burgers, and sausages with lentil products can ensure that excess fat accumulation in tissues is reduced significantly and can reduce the number of calories that one consumes in a day. Further, the added benefit of consuming lentils is that they can keep one satiated for long periods because of their high energy density.

• Diabetes Prevention: A thorough evaluation of several nutritional studies showed that regular consumption of energy-dense foods like pulses, and legumes can prevent the long-term predisposition of individuals to developing obesity and related chronic diseases, such as cardiovascular disease, diabetes, and metabolic syndrome (a group of risk factors that elevate the susceptibility of developing diabetes, heart disease, and other health conditions), and so on. This information was further published in a journal, that emphasized the fact that legumes, pulses, and lentils can be great foods to improve insulin sensitivity and can prevent the risk of type 2 diabetes in individuals.

• Allergies and Adverse Effects: According to the information given by the American Academy of Allergy, Asthma, and Immunology, lentil allergies are possible and are extremely common in younger children and adolescents in several parts of the world, as per case reports. Symptoms of a legume or pulse or lentil allergy would include effects like sudden swelling in the face post food consumption, difficulty in breathing, asthma (a chronic disease of the lung that results in inflammation in the airways causing difficulty breathing), abdominal pain, nausea, vomiting, and so on.

If one suspects that they may have a possible allergy to legumes or lentils, they must get themselves thoroughly evaluated by a healthcare provider or allergist for a proper diagnosis.

Conclusion:

Consuming lentils regularly and increasing the intake of these nutrient-rich foods can provide one with long-term health benefits and incorporate versatility in one’s cooking. Lentils can be experimented with in versatile ways. If one takes any systemic medications or has any particular nutrient deficiencies, such as iron deficiency anemia for instance, then one needs to consult a registered healthcare professional or nutritionist for personalized advice based on their body composition and systemic health status, before including lentils as part of one’s regular diet.