If you’re on a mostly plant-based diet and are struggling to get enough protein to hit your macros, eating mostly lentils will help. Lentils contain a wealth of B vitamins as well as minerals necessary for your health. Although a wide variety of lentils are used in the Middle East, Europe, India and Africa, in the U.S., the most common types of lentils are: There are no disadvantages of eating pulses such as lentils. Read more: What Are the Benefits of Soluble Fiber? Lentils are high in fiber; one cup of lentils provides you with 63 percent of your daily value of fiber. Leaf Group Ltd. The recommended amount of fiber he says you should eat per day is 25 to 30 grams and notes that a cup of lentils has 8 grams of fiber. Purines can be broken down to form uric acid that could accumulate in your body. However, a 2015 report from "Informed Health Online" says studies have not found any proof that plant-based foods rich in purines contribute to the development of gout. Also, my goal is to shed extra weight off I've put on due to inactivity and slowly start on muscle growth and exercises. For a person eating a 2000 calorie diet, this would be 22 grams of saturated fat or less per day. Dietary Guidelines recommends that carbohydrates make up 45 to 65 percent of your daily caloric intake, which equates to about 130 grams. Eating one serving a day of beans, peas, chickpeas or lentils can significantly reduce 'bad cholesterol' and therefore the risk of cardiovascular disease, a new study has found. Kirsten Nunez, MS is a health and lifestyle journalist based in Beacon, New York. Other minerals in lentils vital to your health include calcium, zinc, copper and potassium. Lentils offer many health benefits and are a good plant-based source of protein. The result of regularly eating lentils will be from the benefits of the low-fat protein and array of nutrients in lentils. Lentils tend to be an underrated food. Researchers concluded that eating more high-fiber foods, such as lentils, during adolescence and early adulthood may be particularly important. In 2001, researchers at the University of Illinois calculated the percentage of resistant starch in particular foods, as well as how much of that resistant starch reaches the large intestine without being digested. A new study shows that eating a serving of them a day is associated with lower levels of "bad" LDL cholesterol levels, which could in turn decrease risk of heart disease. The recommended minimum amount of carbohydrate per day (according to these guidelines) is 130 grams-about eight or nine 15-gram servings of carbohydrate per day. I’ve been doing it for years. If you eat 3 cups of lentils in a day, you’ll get an extra 10 grams of protein compared to if you ate chickpeas. Kirsten has a Master of Science in Nutrition and Bachelor of Science in Dietetics. Chan School of Public Health: Protein, JAMA Internal Medicine: Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality, Journal of the American College of Nutrition: The Effect of Fiber on Satiety and Food Intake: A Systematic Review, Pediatrics: Dietary Fiber Intake in Young Adults and Breast Cancer Risk, National Institutes of Health: Office of Dietary Supplements: Magnesium, Nutrients: Dietary Magnesium and Cardiovascular Disease: A Review With Emphasis in Epidemiological Studies, National Institutes of Health: Office of Dietary Supplements: Folate, Medicine: Association Between Folate Intake and Risk of Head and Neck Squamous Cell Carcinoma: An Overall and Dose-Response PRISMA Meta-Analysis, Journal of Gastroenterology and Hepatology: Folate Intake and the Risk of Upper Gastrointestinal Cancers: A Systematic Review and Meta-Analysis, International Journal of Cancer: Folate Intake and the Risk of Oral Cavity and Pharyngeal Cancer: A Pooled Analysis Within the INHANCE Consortium, International Journal of Food Sciences and Nutrition: Folate Intake and Risk of Bladder Cancer: A Meta-Analysis of Epidemiological Studies, NutritionFacts.org: Plant vs. In addition, the plentiful vitamins and minerals in lentils may help reduce your risk of many chronic diseases. 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