Brown/green lentils: 45 minutes
Red/yellow lentils: 30 minutes
Black beluga lentils: 40 minutes
Fully cooked lentils taste better, have improved texture, and offer their complete health benefits.
Mistake 3: Consuming despite digestive sensitivities
Lentils are rich in raffinose, a fermentable sugar that can cause bloating, gas, and abdominal discomfort.
Their high fiber content — around 15 g per cup — can also trigger issues for those unaccustomed to a fiber-rich diet.
Who should be cautious?
People with irritable bowel syndrome
Those with Crohn’s disease or colitis
Individuals with gout, elevated uric acid, or kidney disease
Anyone prone to excessive gas
For these groups, it is best to start with small amounts and slowly increase intake.
Mistake 4: Using the wrong lentil variety
Different types of lentils suit different dishes. Choosing the right one improves both flavor and digestion.
Main types of lentils:
Brown: earthy, ideal for stews
Green: budget-friendly, firm texture
Red/yellow: soften easily, great for soups and purees
Beluga: black, small, perfect for salads
Puy: small, French, very flavorful
Mistake 5: Forgetting to combine with vitamin C
Iron from lentils is non-heme, which makes it harder for the body to absorb.
Pairing lentils with vitamin C sources, like lemon or citrus fruits, can dramatically improve iron uptake.
This is particularly important for individuals with anemia or persistent fatigue, since iron is vital for carrying oxygen and producing energy.
Proven benefits of eating lentils
Lentils are a powerhouse of plant-based protein (nearly 18 g per cooked cup), have excellent fiber content to aid digestion and manage cholesterol, and are very low in fat (less than 1 g per cup if prepared healthfully).
They also contain antioxidants such as polyphenols, which help fight inflammation and oxidative stress, and minerals like potassium, magnesium, and folate.
These factors together promote heart health, stabilize blood sugar, and may even help protect against cancer.
By soaking, cooking thoroughly, selecting the right type, being mindful of digestive issues, and pairing them with vitamin C, you can get the most from this versatile, healthy, and delicious food.
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