Lentils are part of the legume family and technically pulses like most peas and beans. The American Institute for Cancer Research says that “Pulses contribute to a diet for lower cancer risk and better overall health in several ways.“
The British Heart Foundation says lentils “…can help lower your risk of heart disease, stroke, type 2 diabetes and bowel cancer.”
Even the United Nations mentions how “pulses have also been shown to help combat obesity.”
Here’s the compelling science-backed health data that I’ve found so far. If I’ve made any mistakes, please let me know!
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✨ Key Takeaways ✨
In brief, lentils have been shown to reduce the incidence of various cancers, including colorectal, breast, and prostate cancer, in randomized controlled trials and meta-analyses. Additionally, research indicates that long-term lentil consumption leads to a dose-dependent reduction in insulin resistance and decreases postprandial blood glucose levels, making them beneficial for diabetes management. Systematic reviews highlight their role in reducing the risk of cardiovascular disease and ischemic heart disease. Their high fiber content is significant for combating weight gain and obesity, while also helping to maintain or decrease fasting cholesterol levels, thereby supporting overall metabolic health.
The proof, at a glance, for why I use lentils in my recipes.
Cancers
- All Cancers [2017]: “lentil seeds reduces the incidence of various cancers including colon, thyroid, liver, breast and prostate.“
- Breast Cancer [2021]: lentils showed an “…inverse association of legume and nuts intake with odds of breast cancer…”
- Prostate Cancer [2017]: “high intake of legumes is associated with a low incidence of prostate cancer.“
- Colorectal Cancer [2024]: lentils showed an “inverse association between legume consumption and colorectal cancer…”
Diabetes
- Insulin Resistance & GI [2022]: “…dose-dependent reduction on rising hepatic insulin resistance and low GI symptom severity with long-term lentil consumption in metabolically at-risk adults”
- Glucose & Glycemic Response [2024]: “Postprandial Blood Glucose, insulin and Relative Glycemic Response are decreased when lentils are incorporated into food products.”
Heart Disease
- Coronary Heart Disease & Diabetes [2020]: “…consumption of pulses as an important dietary strategy to reduce risk of CVD for those living with and without diabetes.”
- Cardiovascular & Coronary Heart Disease [2023]: “…reduced risk of CVD and CHD, but not with stroke…”
- Ischemic Heart Disease [2024]: “weekly 100-g servings of legumes was associated with 14% lower risk of [Ischemic Heart Disease].”
Obesity
- Weight Gain & Obesity [2024]: “…valuable in the battle against weight gain and obesity…”
- Cholesterol [2023]: “…decreased or maintained fasting cholesterol levels with lentil consumption...”
- Postprandial Glucose & Inflamation [2023]: “…decreased or maintained fasting cholesterol levels with lentil consumption... In addition, we observed improved postprandial glucose and inflammation responses to a high-fat meal [after] long-term lentil consumption.”
- Postprandial Glucose & Inflamation [2023]: “…improved postprandial glucose and inflammation responses to a high-fat meal [after] long-term lentil consumption.”
- Metabolism [2023]: “Importantly, metabolic improvements occurred independent of changes in anthropometric measures which suggests a direct impact of lentil consumption on metabolism.”
📚 NCDs – Citations & Sources
The Non-communicable diseases that lentils fight or reverse.
Cancer
All Cancer & Disease Protection of Lentils [2017, Nov]
A Peer Reviewed Study of: over 50 peer-reviewed studies, including over 90,630 subjects from epidemiological studies, but primarily focusing on in vitro and in vivo research and a few clinical trials.
Title: “Polyphenol-Rich Lentils and Their Health Promoting Effects”
- “Several studies have demonstrated that the consumption of lentil is immensely connected to the reduction in the incidence of diseases such as diabetes, obesity, cancers and cardiovascular diseases due to its bioactive compounds.”
- “The evidence demonstrated that the consumption of lentils is highly associated with reductions in the incidence of degenerative diseases including diabetes, cardiovascular disease (CVD) and cancers.”
- “The consumption of lentil seeds reduces the incidence of various cancers including colon, thyroid, liver, breast and prostate.“
Breast Cancer Risk & Legumes + Nuts [2021]
A Case-Control Study of: 350 pathologically confirmed new cases of breast cancer and 700 matched controls regarding legume and nut consumption.
Title: “Legume and Nuts Consumption in Relation to Odds of Breast Cancer: A Case-Control Study”
- “Our findings on the inverse association of legume and nuts intake with odds of breast cancer support the current recommendations on these foods.”
- “This association remained significant even after taking potential confounders into account. The same association was also seen in premenopausal women , postmenopausal women, normal-weight, and overweight or obese people.”
Prostate Cancer Risk & Lentils [2017, Jul]
A Meta-Analysis of: 281,034 individuals from eight prospective cohort studies on the relationship between legume intake and prostate cancer risk.
Title: “Legume intake and risk of prostate cancer: a meta-analysis of prospective cohort studies”
- “In conclusion, the results from this meta-analysis suggest that a high intake of legumes is associated with a low incidence of prostate cancer.“
Colorectal Cancer Risk & Legumes [2024, May]
A Case-Control Study of: Various cancer sites in Italy and the Swiss Canton of Vaud (1991-2009).
Title: “Legume Intake and Cancer Risk in a Network of Case-Control Studies”
- “The inverse association between legume consumption and colorectal cancer suggests a possible role of legumes in preventing cancer risk.”
Diabetes
Insulin Resistance in at Risk Adults & Lentils [2022, Oct]
A Randomized Controlled Trial of: 30 adult subjects over 8 weeks.
Title: “Eight Weeks of Lentil Consumption Attenuates Insulin Resistance Progression Without Increased Gastrointestinal Symptom Severity: A Randomized Clinical Trial”
- “We observed a dose-dependent reduction on rising hepatic insulin resistance and low GI symptom severity with long-term lentil consumption in metabolically at-risk adults.”
Blood Glucose Response & Lentils [2024, Aug]
A Randomized Controlled Trial of: 24 adult subjects (muffins and chilies), 20 (soups).
Title: “Postprandial Blood Glucose and Insulin Response in Healthy Adults When Lentils Replace High-Glycemic Index Food Ingredients in Muffins, Chilies and Soups”
- “[Postprandial Blood Glucose], insulin and [Relative Glycemic Response] are decreased when lentils are incorporated into food products, providing credible evidence to promote carbohydrate replacement with lentil-based foods.”
Heart Disease
Cardiovascular Disease Risk (CVD) & Pulses [2020, May]
A Peer-Reviewed Study of: Over 130 sources, including RCTs and meta-analyses.
Title: “The Role of Pulses in Cardiovascular Disease Risk for Adults With Diabetes”
- “Overall, this evidence provides support for the consumption of pulses as an important dietary strategy to reduce risk of CVD for those living with and without diabetes.”
Cardiovascular Disease Protection & Legumes [2023, Jan]
A Systematic Review and Dose-Response Meta-Analysis of: 26 observational studies (21 prospective cohort and 5 case-control studies).
Title: “Intake of Legumes and Cardiovascular Disease: A Systematic Review and Dose–Response Meta-Analysis”
- “The intake of legumes was associated with a reduced risk of CVD and CHD, but not with stroke, among individuals with the highest consumption levels. An intake level of 400 g/week seemed to provide the optimal cardiovascular benefit.”
https://www.sciencedirect.com/science/article/abs/pii/S0939475322004185
Ischemic Heart Disease & Legumes [2014, Jul]
A Systematic Review and Meta-Analysis of: 501,791 unique individuals from 25 observational studies and 2 trial reports examining the relationship between nut and legume consumption and the risk of ischemic heart disease, stroke, and diabetes.
Title: “Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis”
- “Also, the consumption of 4 weekly 100-g servings of legumes was associated with 14% lower risk of [Ischemic Heart Disease].”
Obesity
Weight Loss & Obesity vs. Legumes [2023, Jan]
A Longitudinal Cross-Sectional Covariate Observational Study of: 15,185 adult subjects over 10 years.
Title: “Legume Intake, Body Weight, and Abdominal Adiposity: 10-Year Weight Change and Cross-Sectional Results in 15,185 U.S. Adults”
- “Evidently, legumes have dietary advantages, especially high fiber levels, that seem to be valuable in the battle against weight gain and obesity.”
Lentils vs. Meat on Metabolic Health [2024, Jan]
A Randomized Clinical Trial of: 38 Adults over 12 weeks.
Title: “Twelve Weeks of Daily Lentil Consumption Improves Fasting Cholesterol and Postprandial Glucose and Inflammatory Responses-A Randomized Clinical Trial“
- “Key findings of this study include decreased or maintained fasting cholesterol levels with lentil consumption and increased levels with consumption of meat-based meals. In addition, we observed improved postprandial glucose and inflammation responses to a high-fat meal [after] long-term lentil consumption.”
- “Importantly, metabolic improvements occurred independent of changes in anthropometric measures which suggests a direct impact of lentil consumption on metabolism.”
Ingredients List
A Plant Based Lifestyle Diet
Apple Cider Vinegar
Basil
Beets
Broccoli
Brown Rice
Button Mushrooms / White Mushrooms
Cabbage
Chia Seeds
Dates / Date Fruit
Flax Seeds
Garlic
Oats
Onions
Pumpkin Seeds
Raisins
Sesame & Tahini
Spinach
Sunflower Seeds
