Lentils vs Beans (2024)

FAQs

Lentils vs Beans? ›

Here's the breakdown on nutrients: Lentils are a good source of B vitamins, iron, magnesium, potassium and zinc. They're a great source of polyphenols, which have potential cancer-cell inhibiting effects. Beans have lots of nutrients, a good amount of zinc, copper, manganese, selenium, and vitamins B1, B6, E, and K.

Lentils may be associated with a lower risk of heart disease, by lowering bad cholesterol and blood pressure. One study found that eating lentils led to greater reductions in blood pressure than eating chickpeas, peas or beans.

Ones that are moderately easy to digest include French puy lentils, toor daal, whole mung beans and adzuki beans. These are more of an occasional indulgence. The more far more difficult to digest legumes are whole green, brown or red lentils, chickpeas, kidney beans and other beans like cannellini, pinto etc.

Pulses include lentils, chickpeas, peas, and beans. So, technically, beans fit into a larger category of pulses, which in turn fits into a larger category of legumes.

Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.

Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function ( 5 ).

Black Lentils (Beluga lentils)

Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Soak lentils before cooking them to minimize the gas they might cause. The soaking process will help get rid of some of the oligosaccharides, like raffinose that can make you feel gassy and bloated.

Lentils, especially the red and yellow varieties, are celebrated for their digestibility. They contain fewer compounds that contribute to gas and bloating, making them a friendly option for those with sensitive stomachs.

Smaller beans like adzuki, lentils, mung beans and peas digest more easily. Pinto, kidney, navy, black-eyed peas, garbanzo, lima, and black beans are harder to digest and should be eaten only occasionally. Soybeans and black soybeans are the most difficult beans to digest.

How often should I eat lentils? ›

In terms of how often you should be eating lentils, enjoying them a few times per week is ideal to reap all their amazing benefits.

Swapping in lentils for the usual kidney and navy beans is brilliant – split red lentils don't need soaking, and cook in less than a quarter of the time it takes to bake larger pulses, yet are still a tasty vehicle for the sweetness and tang of the classic syrup-ketchup-vinegar bath they simmer in.

Therefore, beans, peas, and lentils are also considered part of the vegetable group. Individuals can count beans, peas, and lentils as either a vegetable or a protein food. Beans include varieties such as kidney beans, pinto beans, white beans, black beans, lima beans, and fava beans.

Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.

Lentils are a nutritional powerhouse. A 1/2 cup serving is an excellent source of folate, fiber, and manganese, and a good source of protein, thiamin, iron, phosphorus, potassium, and copper. Folate is required to create DNA and other genetic material.

Even though pulses contain carbohydrates, they don't give sharp rises to blood glucose levels compared to other carbohydrate-containing foods. The make-up of the carbohydrates in pulses, the fibre content and the fact that they are high in protein slows down the breakdown of the carbohydrates into glucose in the blood.

Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats." Lentils have more dietary fiber than Chickpeas. Fiber is a strange nutrient. It doesn't provide calories and doesn't stick around your body.

Lentils Can Improve Gut Health

Plus, these tiny superfoods are full of prebiotic fiber,2 an indigestible fiber that serves as sustenance for our healthy gut bacteria.

Cooking lentils in boiling water significantly increased protein, starch, IDF, TDF, resistant starch, Ca, Cu and Mn content, whereas reduced ash, Fe, K, Mg, P, Zn, TIA, phytic acid, tannins, sucrose and oligosaccharides were observed.

Black Lentils

They were given this moniker because of how much they resembled beluga caviar, despite the fact that they tasted rich and earthy like black beans. They cook in around 25 minutes and are the most nutrient-dense kind of lentil.