Lentils have long been a dietary mainstay in many parts of the world, thanks to their affordability, simple preparation, and impressive nutritional benefits. However, not everyone eats them correctly.
Several common mistakes can limit their positive effects or even lead to digestive discomfort and issues with nutrient absorption.
In this article, we’ll look at the typical errors people make with lentils and how to avoid them so you can fully enjoy their health advantages.
Why lentils earn the superfood title
Every 100 grams of lentils packs approximately:
8 g of dietary fiber
9 g of protein
3.3 mg of iron
181 micrograms of folic acid
This excellent nutrient blend helps prevent anemia, supports heart health by lowering cholesterol, and strengthens the cardiovascular system.
Lentils’ vitamins and minerals also benefit the digestive system, muscle function, and overall cellular health.
Mistake 1: Skipping the soaking process
One major error is cooking lentils without first soaking them.
Soaking helps reduce antinutrients like phytic acid, tannins, and lectins, which can otherwise hinder the absorption of key minerals, including calcium, iron, and zinc.
Proper soaking method:
Soak for 8–24 hours
Change the water occasionally
Rinse thoroughly before cooking
This easy step boosts their digestibility and maximizes nutritional value.
Mistake 2: Insufficient cooking time
Another frequent problem is undercooking. Lentils require enough cooking to neutralize phytates and other difficult-to-digest elements.
Recommended cooking times:
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