Dry lentils.

Lentils

Q: What are lentils good for?

They are a source of fibre, plant protein, folate and iron. Other health claims come from studies of pulses or legumes in general and two small lentil trials, not large trials of lentils.

Q: Do lentils lower cholesterol?

Possibly a little. Pooled trials of pulses found LDL cholesterol 0.14 to 0.17 mmol/L lower, and one small 12-week trial of cooked lentils found lower fasting LDL than meat-based meals. Lentils alone are not well studied.

Q: Do lentils help with blood sugar?

Pooled trials of pulses found lower fasting glucose, with large differences between trials. In two small trials in adults with larger waists, lentil meals went with lower insulin resistance and lower after-meal glucose than meat meals. This is not a treatment for diabetes.

Q: Can you be allergic to lentils?

Yes. In a clinic study of 55 children with legume allergy, 69.1% were allergic to lentil. In London, lentil was the most common non-priority legume allergy and about 21% of children had outgrown it by age 15. Ask an allergist. For trouble breathing or swelling of the face or throat, call emergency services.

Q: If I am allergic to peanuts, can I eat lentils?

Ask an allergist. Peanut and lentil are both legumes. In the 55-child clinic study, 25.5% of children with a legume allergy also had a peanut allergy, and most were allergic to more than one legume. That does not mean everyone allergic to one legume reacts to all.

Q: Do I need to cook lentils?

Yes, lentils are a cooked food. Health Canada names lentils among legumes that contain lectins, which are reduced by cooking. Its poisoning warning and soak-and-boil steps are written for red kidney beans, and no lentil-specific poisoning source was read.

Q: Why do lentils cause gas?

Pulses can cause gas in some people. In two small lentil trials most people reported no to mild gut symptoms. A dietitian can help you test your own limits. No official FODMAP rating for lentils was read.

Q: Are lentils OK with kidney disease?

Ask your kidney team. Cooked lentils contain potassium (369 mg per 100 g) and phosphorus (180 mg per 100 g) by USDA. MedlinePlus says people with kidney problems, particularly on dialysis, should not eat too many potassium-rich foods and names lentils as a potassium source.

Q: Are lentils safe with warfarin or other medicines?

No source read names a medicine interaction with lentils. Boiled lentils have very little vitamin K (1.7 micrograms per 100 g by USDA). Ask your clinic about big diet changes if you take warfarin, or diabetes or cholesterol medicine.

Q: Do lentils help with weight loss or blood pressure?

Pooled trials of pulses found a very small weight loss (0.34 kg over about 6 weeks). Cohort studies link more legumes to lower risk of high blood pressure (RR 0.84), but they cannot show cause. Neither was tested with lentils alone.

Lens culinaris · also called Green lentils, brown lentils, red lentils, masoor dal, lentejas (Spanish)

Lentils are the small, lens-shaped seeds of a legume plant, eaten cooked in soups, stews and salads. They give fibre, plant protein, folate and iron. Studies of pulses in general link them to slightly lower cholesterol, and two small lentil trials point the same way, but lentils alone are not well studied. The main cautions are lentil allergy (sometimes severe), cooking them properly, gas in sensitive people, and checking with your kidney team if you are on a potassium limit.

General information, not medical advice. Last substantive update October 26, 2026 · Not medically reviewed. A named clinician has not signed off on this page. How this page is made

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About Lentils

Lentils are small, quick-cooking seeds of a legume plant, eaten cooked. They are rich in fibre, plant protein and folate. They are a healthy food, not a proven remedy: the heart and blood sugar findings come mostly from studies of pulses or legumes in general, plus two small lentil trials.

What it is

Lentils (Lens culinaris) are the small, lens-shaped seeds of a legume plant. They are sold dry (green, brown, black, or split red and pink) or canned, and are eaten cooked. GBIF now lists Lens culinaris as a synonym of Vicia lens, but food sources still use the older name.

USDA data for boiled lentils without salt: 116 kcal per 100 g. One cup (198 g) has about 230 kcal, 17.9 g protein, 15.6 g fibre, 358 micrograms folate (DFE), 6.6 mg iron, 731 mg potassium and 356 mg phosphorus. Dry raw lentils are much denser (352 kcal and 24.63 g protein per 100 g) because they hold little water, so compare cooked with cooked.

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What the research shows

The firmest facts are about nutrients: fibre helps bowel function and soluble fibre is linked to lower cholesterol, and folate is a B vitamin. These are not trials of lentils.

Pooled trials of pulses (beans, chickpeas, lentils and dried peas) found LDL cholesterol 0.14 to 0.17 mmol/L lower, a very small weight loss of about 0.34 kg, and lower blood sugar markers. Two small trials gave adults with larger waists lentil meals or meat-based meals: after 8 weeks insulin resistance rose with meat and fell with lentils, and after 12 weeks fasting LDL and total cholesterol were lower with lentils. Cohort studies link more legumes to lower blood pressure risk (RR 0.84), a little less cardiovascular disease and a lower risk of death from any cause. Cohort studies cannot prove cause.

Lentils alone are not well studied: the pooled reviews did not separate them, and the two lentil trials were small and compared lentils with meat meals.

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Food versus flour and extracts

The lentil trials used cooked whole green lentils. Lentil flour, powders, pasta and extracts are different products. We did not read trials of them and make no claim about them.

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Portions

The NHS counts 80 g of pulses as one portion of 5 A DAY, and pulses count only once a day however much you eat. This page gives no amounts to eat. Ask a doctor, pharmacist or dietitian what is right for you, especially if you have a food allergy, kidney disease or take medicine for blood sugar, cholesterol or clotting.

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At a glance

Traditional uses history, not proof

Eaten cooked as a staple food in soups, stews and salads
Long use as food is not proof that it treats any condition

Studied for research

Fibre for bowel health, high certainty for the nutrient, no lentil trial
Folate, high certainty for the nutrient
Cholesterol, low certainty (pulses as a group plus one small lentil trial)
Blood sugar and insulin, low certainty (pulses as a group plus two small lentil trials)
Body weight, low certainty (very small effect, pulses as a group)
Heart disease and blood pressure, low certainty (observational, legumes as a group)
Inflammation markers, insufficient evidence (one small trial)

Main compounds

Dietary fibre
Folate
Plant protein
Iron
Potassium and phosphorus
Lectins

Common forms

Cooked whole lentils (green, brown or black) as food
Split red or pink lentils (nutrient values not read)
Canned lentils (not read)
Lentil flour, pasta and extracts are different products and are not covered

Research links: 2026 review: whole pulses and cholesterol · 2024 trial: 12 weeks of daily lentils · 2026 study: legume allergy in children · Research Library · Genes & Biomarkers Library

What it is and its history

Accepted scientific name: Vicia lens
Naming authority: (GBIF accepted; Lens culinaris Medik. is its synonym and is the name still used in food sources)
Synonyms: Name: Lens culinaris Medik.; Note: The name used in most food, nutrition and research sources; GBIF treats it as a synonym of Vicia lens.
Common names: Lentils (English); Green, brown, black and red lentils (English); Masoor dal (red lentils) (Hindi); Lentejas (Spanish)
Family or group: Fabaceae (the legume or pea family), as given by GBIF and by the existing nutrient summary.
Classification: Plantae > Tracheophyta > Magnoliopsida > Fabales > Fabaceae > Vicia > Vicia lens
Native range: Not verified from a source read.
Habitat: Not verified from a source read.
What it looks like: Roots: Not verified.; Stems: Not verified.; Leaves: Not verified.; Flowers: Not verified.; Fruit: The small, lens-shaped seeds are eaten after cooking (existing nutrient summary). USDA gives a household portion of 1 cup cooked = 198 g.
Cultivation: Not verified from a source read.
Harvest and processing: Sold dry whole (green, brown or black), split and hulled (red or pink), or canned (existing nutrient summary). Only boiled and raw whole lentil values were read.
Look-alikes and adulterants: Name: Chickpeas, split peas and other pulses; Note: Other pulses with their own pages and nutrient values; pooled trials mix them with lentils.; Name: Lentil flour, lentil pasta and sprouted lentils; Note: Different products, not covered by the food results here.
Sustainability and conservation: Not assessed.

Photographs

What is inside, and how it may work

What it contains and how those compounds act in cells and animals. Laboratory and animal mechanisms are not proven effects in people.

Main compounds

Compound	Family	Where it is concentrated	Activity studied	Level of evidence
Dietary fibre	carbohydrate	Seed USDA: 7.9 g per 100 g cooked; 10.7 g per 100 g raw	Lentils are named as a soluble fibre food by MedlinePlus; soluble fibre helps lower cholesterol and insoluble fibre adds stool bulk. ^{20 27 26}	Human data
Folate	B vitamin	Seed USDA: 181 micrograms DFE per 100 g cooked; 479 micrograms per 100 g raw	Needed to make red blood cells and DNA; lentils are named as a folate food by MedlinePlus. ^{23 27}	Human data
Plant protein	protein	Seed USDA: 9.02 g per 100 g cooked; 24.63 g per 100 g raw	Nutrient content only; digestibility was not read. ^{27 26}	Human data
Iron	mineral	Seed USDA: 3.33 mg per 100 g cooked; 6.51 mg per 100 g raw	Nutrient content only; absorption was not read. ^{27 26}	Human data
Potassium and phosphorus	minerals	Seed USDA: potassium 369 mg and phosphorus 180 mg per 100 g cooked	Relevant to people on kidney-diet limits (MedlinePlus; Calvo and Uribarri review of phytate-phosphorus). ^{22 27 4}	Human data
Lectins	plant proteins	Seed Not measured in the sources read	Health Canada names lentils among legumes that contain lectins at varying levels, which are reduced by cooking. ¹⁹	Authoritative guidance

Mechanisms, receptors and pathways

Target or pathway	Gene or receptor	What was found	Level
Soluble fibre and cholesterol	Not specified in the sources read	MedlinePlus says soluble fibre attracts water, forms a gel, slows digestion and helps lower cholesterol. This is the general role of fibre, not shown for lentils specifically. ²⁰	Human data
Slowly digested carbohydrate	Not specified	The 2009 meta-analysis abstract describes pulses as a good source of slowly digestible carbohydrate, fibre and vegetable protein, and a way to lower the glycaemic index of a diet. ¹³	Human data

Absorption, metabolism and elimination

Absorption: Not found for lentils. One review says human data suggest at least 50% of phytate-phosphorus in plant foods is absorbed.
Distribution: Not found.
Metabolism: Not found.
Elimination: Not found.
Bioavailability: Not established for lentil nutrients in the sources read.

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Isolated compounds versus whole extracts

The lentil trials used cooked whole green lentils as food. The pooled cholesterol, blood sugar and weight results are for whole pulses as a group. Lentil flour, powders, pasta and extracts are different products and were not read.

Nutritional composition

Nutrition from USDA FoodData Central (SR Legacy, April 2018 release; values read 2026-10-26 from a saved copy of the data feed). Boiled lentils without salt (FDC 172421), per 100 g: 116 kcal, 9.02 g protein, 0.38 g fat, 20.13 g carbohydrate, 1.8 g sugars, 7.9 g fibre, about 70 g water, 19 mg calcium, 3.33 mg iron, 36 mg magnesium, 180 mg phosphorus, 369 mg potassium, 2 mg sodium, 1.27 mg zinc, 181 micrograms folate (DFE), 0.169 mg thiamin and 1.7 micrograms vitamin K. One cup of boiled lentils (198 g): about 230 kcal, 17.9 g protein, 15.6 g fibre, 358 micrograms folate, 6.6 mg iron, 731 mg potassium and 356 mg phosphorus (the per-100-g values multiplied by 1.98). Raw dry lentils (FDC 172420), per 100 g: 352 kcal, 24.63 g protein, 10.7 g fibre, 6.51 mg iron, 479 micrograms folate; dry lentils look very different from cooked ones because cooked lentils hold a lot of water, so compare like with like. Values vary with variety, growing place and cooking. Canned and split red lentil values were not read.

10benefits and uses looked at

27studies and sources checked

High certaintybest evidence rating found

5lab markers tracked in trials

2 high certainty7 low certainty1 not enough evidence

What was looked at

The 10 benefits and uses checked for Lentils, each with how strong the evidence is. Tap one to open it.

Fibre for bowel healthHigh certainty
Folate (vitamin B9)High certainty
CholesterolLow certainty
Blood sugar and insulinLow certainty
Body weight (pulses as a group)Low certainty
Heart disease and stroke (legumes, observational)Low certainty
Blood pressure (legumes, observational)Low certainty
Living longer (legumes, observational)Low certainty
Inflammation markersNot enough evidence
Plant protein and iron (nutrient content)Low certainty

Lab markers tracked in the studies

LDL cholesterolFasting blood glucoseInsulin resistance (HOMA-IR)Body weightInflammation markers (IL-17, IL-1 beta)

What is Lentils good for?

The main studied uses and how strong the human evidence is for each. Most results are for pulses or legumes as a group, plus two small lentil trials.

Fibre for bowel healthHigh certaintyCooked lentils have 7.9 g of fibre per 100 g (about 15.6 g in a cup, 198 g), by USDA data. MedlinePlus lists lentils among soluble fibre foods. A nutrient fact, not a lentil trial. Lentils can cause gas in sensitive people. Folate (vitamin B9)High certaintyCooked lentils have 181 micrograms of folate (DFE) per 100 g, about 358 micrograms in a cup. MedlinePlus lists lentils among folate foods and says anyone pregnant should be sure to get enough folate. CholesterolLow certaintyPooled trials of pulses found LDL cholesterol about 0.14 to 0.17 mmol/L lower. One small 12-week trial of cooked green lentils found lower fasting LDL than meat-based meals. Lentils alone are not well studied. Blood sugar and insulinLow certaintyPooled trials of pulses found lower fasting glucose. Two small trials in adults with larger waists found lower insulin resistance (8 weeks) and lower after-meal glucose (12 weeks) with lentil meals than meat meals. Body weight (pulses as a group)Low certaintyDiets with pulses gave a very small extra weight loss, about 0.34 kg over roughly 6 weeks. Not tested with lentils alone. Heart disease and stroke (legumes, observational)Low certaintyHigher legume intake was linked to a little less cardiovascular disease (RR 0.94) and coronary heart disease (RR 0.90), but not stroke (RR 1.00). Observational, and about legumes as a group. Blood pressure (legumes, observational)Low certaintyPeople who ate the most legumes had 16% lower risk of developing high blood pressure (RR 0.84). An association, not proof, and not about lentils alone. Living longer (legumes, observational)Low certaintyHigher legume intake was linked to 6% lower risk of death from any cause (HR 0.94). Observational, and about legumes as a group. Inflammation markersNot enough evidenceTwo inflammation markers measured after a test meal were lower with lentils in one small 12-week trial. Too little to draw a conclusion. Plant protein and iron (nutrient content)Low certaintyCooked lentils have 9.02 g of protein and 3.33 mg of iron per 100 g by USDA data. This is nutrient content; no source read shows lentils correct low iron.

Benefits, one by one

Each card is a research question, not a promise. Tap a goal to filter. Open a card to see the studies, doses and limits.

Fibre for bowel health

High certainty

Cooked lentils have 7.9 g of fibre per 100 g and about 15.6 g in one cup (198 g), by USDA data. MedlinePlus lists lentils among soluble fibre foods. This is a nutrient fact, not a trial of lentils. Pulses can cause gas in sensitive people (see Safety).

2 studiesCooked lentils as food.

Studies, doses and limits

What the trials found

MedlinePlus says soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables, and that research has shown soluble fibre helps lower cholesterol. USDA lists 7.9 g of total fibre per 100 g of boiled lentils (10.7 g per 100 g raw).

Results

The fibre role is well accepted and lentils contain fibre. USDA does not split the fibre into soluble and insoluble. No trial of eating lentils for bowel function was read.

Effect sizes as reported

USDA: 7.9 g fibre per 100 g cooked lentils; about 15.6 g per cup (198 g).

Why this rating

High for the role of fibre and for lentils containing it (health-agency statement and USDA data). No lentil-specific bowel trial was read.

Form and dose studied

Cooked lentils as food.

Who was studied

General adult diet.

Limits

A nutrient fact, not a trial of lentils. How much of the fibre in lentils is soluble was not read.

Why researchers looked

Lentils are a well-known fibre food, so people ask what the fibre does for the gut.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Soluble fibre attracts water and forms a gel that slows digestion; insoluble fibre adds bulk to stool (MedlinePlus).

A proposed mechanism does not show that the effect happens in people.

Fibre-rich pulses can cause gas and bloating in some people; see the Safety tab.

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Folate (vitamin B9)

High certainty

Cooked lentils have 181 micrograms of folate (DFE) per 100 g, about 358 micrograms in a cup (198 g), by USDA data. MedlinePlus lists lentils among folate foods. This is a nutrient fact, not a trial of lentils.

3 studiesCooked lentils as food. Folic acid supplements are a different produc…

Studies, doses and limits

What the trials found

MedlinePlus lists lentils among folate foods and says any woman who is pregnant should be sure to get enough folate, and that low folate is linked to birth defects such as spina bifida. USDA lists 181 micrograms folate (DFE) per 100 g of boiled lentils (479 micrograms per 100 g raw).

Results

Lentils are a food source of folate. No trial was read showing that eating lentils corrects a folate deficiency.

Effect sizes as reported

USDA: 181 micrograms DFE per 100 g cooked; about 358 micrograms per cup (198 g).

Why this rating

High that lentils contain folate and that folate matters (MedlinePlus, USDA). Not tested as a treatment for deficiency.

Form and dose studied

Cooked lentils as food. Folic acid supplements are a different product.

Who was studied

General adult diet; pregnancy is covered on the Safety tab.

Limits

A nutrient fact. MedlinePlus separately says it may be hard to get enough folate from food alone before pregnancy.

Why researchers looked

Folate is needed for red blood cells and DNA, and lentils are one of the richest common food sources.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Folate works with vitamin B12 to help form red blood cells and is needed to make DNA (MedlinePlus).

A proposed mechanism does not show that the effect happens in people.

None specific.

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Cholesterol

Low certainty

Pooled trials of pulses (beans, chickpeas, lentils and peas) found a small drop in LDL ("bad") cholesterol of about 0.14 to 0.17 mmol/L. One small 12-week trial of cooked green lentils also found lower fasting LDL and total cholesterol, but the comparison group ate meat-based meals. Lentils alone are not well studied.

4 studiesCooked lentils and pulses as food (trial detail: 130 g a day pooled; …

Studies, doses and limits

What the trials found

A 2014 meta-analysis of 26 trials (1,037 adults) found diets emphasising pulses at a median of 130 g a day lowered LDL by 0.17 mmol/L (95% CI -0.25 to -0.09). A 2026 update of 38 trials (2,095 adults, median 6 weeks) found LDL -0.14 mmol/L, non-HDL -0.22 and apoB -0.08 g/L, with a very small fall in HDL (-0.03); results were similar across pulse types. A 2024 meta-analysis of 24 trials of legumes (1,938 adults, average 86 g a day, at least 6 weeks) found LDL -0.16 mmol/L and total cholesterol -0.23 mmol/L (moderate certainty). In a 12-week trial of 38 adults, cooked green lentils (980 g a week) lowered fasting LDL (p = 0.02) and total cholesterol (p < 0.01) compared with meat-based meals.

Results

Eating pulses as part of the diet slightly lowered LDL cholesterol in short trials. The one lentil trial agreed, but it was small and its comparison was meat-based meals.

Effect sizes as reported

LDL -0.17 mmol/L (2014; 26 trials); LDL -0.14, non-HDL -0.22, apoB -0.08 g/L, HDL -0.03 (2026; 38 trials); LDL -0.16, total cholesterol -0.23 (2024; 24 trials).

Why this rating

The pooled reviews rate pulses as a group moderate to high, but we rate lentils low: lentils were not separated in the reviews and the single lentil trial had 38 people and a meat-based comparison. LDL is a marker, not a heart attack count.

Form and dose studied

Cooked lentils and pulses as food (trial detail: 130 g a day pooled; 980 g a week in the lentil trial; not advice).

Who was studied

Adults in randomised trials, one lentil trial in adults with larger waists.

Limits

Mostly mixed pulses. Short trials. Cholesterol is a marker, not a measure of heart attacks or strokes. Lentil trial: blinding not stated in the abstract; the control was meat meals.

Why researchers looked

Lentils are high in fibre and plant protein, so researchers test whether eating them changes blood fats.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Authoritative guidance

Not established in the abstracts read. MedlinePlus says soluble fibre helps lower cholesterol, and lentils contain fibre.

A proposed mechanism does not show that the effect happens in people.

No safety signal for cholesterol; gas and allergy cautions are on the Safety tab.

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Blood sugar and insulin

Low certainty

Pooled trials of pulses found lower fasting blood sugar, and lower long-term markers when pulses were part of low glycaemic index diets. In a small 8-week trial, insulin resistance rose with meat-based meals and fell with lentil meals. In a 12-week lentil trial, blood sugar after a test meal was lower.

4 studiesPulses and cooked lentils as food (not advice).

Studies, doses and limits

What the trials found

A 2009 meta-analysis of 41 trials of at least 7 days found pulses alone (11 trials) lowered fasting glucose (standardised mean difference -0.82, 95% CI -1.36 to -0.27) and insulin (-0.49), and pulses in low-GI diets (19 trials) lowered HbA1c or fructosamine (-0.28). A 2024 meta-analysis of 24 trials of legumes found fasting glucose 0.18 mmol/L lower (95% CI -0.30 to -0.06, moderate certainty). In an 8-week trial of 30 adults with larger waists, HOMA-IR (an insulin resistance score) rose by 1.2 units with meat-based meals and fell by 0.9 (300 g lentils a week) and 1.5 (600 g a week) relative to that. In the 12-week trial of 38 adults, blood sugar after a test meal was lower with lentils (p = 0.01).

Results

Pulses lowered blood sugar markers in pooled trials, with large differences between trials. Two small lentil trials in adults with larger waists leaned the same way. The people were not diabetic, so this is not a diabetes treatment.

Effect sizes as reported

Fasting glucose SMD -0.82 (2009); fasting glucose -0.18 mmol/L (2024); HOMA-IR -0.9 and -1.5 relative to control (30 adults).

Why this rating

Pooled trials vary a lot and mix pulses; the lentil trials are small (30 and 38 adults), short and compare against meat meals.

Form and dose studied

Pulses and cooked lentils as food (not advice).

Who was studied

Adults with and without diabetes in pooled trials; adults with larger waists in the lentil trials.

Limits

Large unexplained differences between trials. Insulin resistance score and after-meal glucose are markers, not diabetes outcomes.

Why researchers looked

Pulses are digested slowly, so researchers test whether eating them changes blood sugar.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

The 2009 abstract describes pulses as a good source of slowly digestible carbohydrate, fibre and vegetable protein. Not tested here as a mechanism.

A proposed mechanism does not show that the effect happens in people.

If you take diabetes medicine, ask your clinician before big diet changes.

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Body weight (pulses as a group)

Low certainty

Pooled trials found people eating pulses lost slightly more weight than people not eating them, about 0.34 kg over roughly 6 weeks. This was pulses as a group, not lentils alone.

1 studiesPulses as food (trial detail: median 132 g a day, not advice).

Studies, doses and limits

What the trials found

A 2016 meta-analysis of 21 randomised trials (940 adults, median 6 weeks) found diets with about one serving a day (median 132 g) of pulses gave a weight change of -0.34 kg (95% CI -0.63 to -0.04, P = 0.03) compared with diets without pulses, with low heterogeneity. Six trials suggested lower body fat percentage.

Results

A modest weight change on average, even when diets were not meant to cut calories. Long-term effects are unknown.

Effect sizes as reported

Weight -0.34 kg (95% CI -0.63 to -0.04), median 6 weeks.

Why this rating

Randomised trials, but a very small and short-term effect, and lentils were not separated.

Form and dose studied

Pulses as food (trial detail: median 132 g a day, not advice).

Who was studied

Adults in trials.

Limits

Short trials; pulses as a group; the average change is tiny.

Why researchers looked

Pulses are filling foods rich in fibre and protein, so researchers ask whether they help weight control.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established in the abstract.

A proposed mechanism does not show that the effect happens in people.

None specific.

⁹

Heart disease and stroke (legumes, observational)

Low certainty

In studies that follow people over time, those who ate the most legumes had a little less cardiovascular disease (6% lower) and coronary heart disease (10% lower), but no difference in stroke. This is an association, not proof, and it is about legumes in general.

2 studiesLegumes as food.

Studies, doses and limits

What the trials found

A 2023 meta-analysis of 26 observational studies found the highest legume intake had RR 0.94 (95% CI 0.89 to 0.99) for cardiovascular disease and 0.90 (0.85 to 0.96) for coronary heart disease, but 1.00 (0.93 to 1.08) for stroke; risk appeared lowest around 400 g a week for coronary heart disease. A 2019 umbrella review of 28 cohort studies found pulses with or without other legumes linked to CVD RR 0.92 (low certainty) and CHD RR 0.90 (very low certainty), with no link to heart attack, stroke or diabetes incidence.

Results

Higher legume intake went with slightly lower heart disease risk in cohort studies, but not stroke incidence. Observational data cannot show cause.

Effect sizes as reported

CVD RR 0.94; CHD RR 0.90; stroke RR 1.00 (2023). CVD RR 0.92; CHD RR 0.90 (2019).

Why this rating

Observational only; the 2019 review grades the certainty low to very low. Lentils are not singled out.

Form and dose studied

Legumes as food.

Who was studied

Adults in cohort studies.

Limits

People who eat more legumes may differ in other ways (diet, activity).

Why researchers looked

Large population studies ask whether people who eat more legumes get heart disease less often.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established. The studies are observational.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Blood pressure (legumes, observational)

Low certainty

In studies that follow people over time, those who ate the most legumes had about 16% lower risk of developing high blood pressure (relative risk 0.84). That is an association, not proof, and it is about legumes in general, not lentils alone.

2 studiesLegumes as food; the studies group beans, lentils, chickpeas, peas an…

Studies, doses and limits

What the trials found

A 2026 meta-analysis of 12 prospective studies found the highest legume intake had RR 0.84 (95% CI 0.77 to 0.93) for hypertension compared with the lowest (10 studies; 86,098 cases among 309,853 people); per 100 g a day the RR was 0.88 (0.80 to 0.97). The 2019 umbrella review found pulses with or without other legumes linked to hypertension RR 0.91 (0.86 to 0.97), graded very low certainty.

Results

Higher legume intake went with lower risk of high blood pressure in cohort studies. Observational data cannot show that legumes are the cause.

Effect sizes as reported

Legumes high vs low RR 0.84 (95% CI 0.77-0.93); pulses with or without other legumes RR 0.91 (0.86-0.97).

Why this rating

Observational only. The 2019 review grades the certainty very low; the 2026 authors call causality probable by their criteria, but the study design cannot prove it. Lentils are not singled out.

Form and dose studied

Legumes as food; the studies group beans, lentils, chickpeas, peas and others.

Who was studied

Adults in cohort studies.

Limits

People who eat more legumes may differ in other ways. The 2026 paper was funded by Plant-Based Health Professionals UK, which three authors belong to or direct; the paper says the funder had no role.

Why researchers looked

Large population studies ask whether people who eat more legumes develop high blood pressure less often.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established. The studies are observational.

A proposed mechanism does not show that the effect happens in people.

None specific.

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Living longer (legumes, observational)

Low certainty

A large pooled analysis found people who ate the most legumes had 6% lower risk of dying from any cause (HR 0.94) and 9% lower risk of dying from stroke, but no link to deaths from heart disease or cancer. This is observational and about legumes in general.

1 studiesLegumes as food.

Studies, doses and limits

What the trials found

A 2023 meta-analysis of 32 cohorts (1,141,793 people; 93,373 deaths) found the highest legume intake had HR 0.94 (95% CI 0.91 to 0.98) for death from any cause and 0.91 (0.84 to 0.99) for stroke death, but no link for cardiovascular death (0.99), coronary heart disease death (0.93) or cancer death (0.85, CI 0.72 to 1.01). Per 50 g a day the all-cause HR was 0.94 (0.89 to 0.99). The authors graded certainty low to moderate.

Results

A small link to living longer in cohort studies; not proof of cause.

Effect sizes as reported

All-cause mortality HR 0.94 (0.91-0.98); stroke death HR 0.91 (0.84-0.99).

Why this rating

Observational, authors' own rating low to moderate; legumes as a group.

Form and dose studied

Legumes as food.

Who was studied

Adults in cohorts.

Limits

People who eat more legumes may differ in other ways.

Why researchers looked

Researchers ask whether people who eat more legumes live longer.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established. The studies are observational.

A proposed mechanism does not show that the effect happens in people.

None specific.

¹⁷

Inflammation markers

Not enough evidence

In one 12-week trial of 38 adults, two blood inflammation markers (IL-17 and IL-1 beta) measured after a test meal were lower in the lentil group. Only one small trial, and markers are not disease.

1 studiesCooked green lentils (trial detail: 980 g a week; not advice).

Studies, doses and limits

What the trials found

In the 12-week trial (38 adults with larger waists; cooked green lentils 980 g a week versus meat-based meals) the after-meal IL-17 response (beta -0.68, p = 0.04) and IL-1 beta response (beta -0.70, p = 0.03) were lower with lentils. The abstract does not report fasting inflammation markers as changed.

Results

A possible signal in one small trial; not enough to draw a conclusion.

Effect sizes as reported

IL-17 beta -0.68 (p = 0.04); IL-1 beta -0.70 (p = 0.03).

Why this rating

One small trial of 38 people measuring markers, with a meat-based comparison, and no replication read.

Form and dose studied

Cooked green lentils (trial detail: 980 g a week; not advice).

Who was studied

Adults with larger waists.

Limits

Single trial; markers not disease; comparison was meat-based meals.

Why researchers looked

Chronic inflammation is linked to long-term disease, so trials sometimes measure inflammation markers.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not established in the abstract.

A proposed mechanism does not show that the effect happens in people.

Gut symptoms were none or mild.

⁵

Plant protein and iron (nutrient content)

Low certainty

Cooked lentils have 9.02 g of protein and 3.33 mg of iron per 100 g (about 17.9 g and 6.6 mg in a cup, 198 g), by USDA data. This is nutrient content, not a trial. No source read says lentils treat or prevent low iron.

2 studiesCooked lentils as food.

Studies, doses and limits

What the trials found

USDA lists, per 100 g of boiled lentils, 9.02 g protein and 3.33 mg iron; raw lentils have 24.63 g protein and 6.51 mg iron per 100 g (they hold much less water). The NHS iron page lists beans and chickpeas among iron sources and does not name lentils.

Results

Lentils contain protein and iron. We read no trial of lentils for iron deficiency, and plant iron is not compared with other iron here.

Effect sizes as reported

USDA: protein 9.02 g and iron 3.33 mg per 100 g cooked.

Why this rating

Content is certain (USDA). Any benefit for iron status is not shown by a source we read.

Form and dose studied

Cooked lentils as food.

Who was studied

General diet.

Limits

Nutrient content is not the same as how much the body absorbs; absorption was not read.

Why researchers looked

Lentils are a common protein and iron food in plant-based eating.

Traditional use

Lentils are eaten cooked, usually in soups, stews and salads. Long use as food is not proof that it treats any condition.

Proposed mechanism Unknown

Not studied here.

A proposed mechanism does not show that the effect happens in people.

None specific.

^{27 26}

Connections to the rest of health

How Lentils connects to the rest of our health knowledge graph. Every link says what kind of connection it is. A safety link (for example to the liver) is a warning, not a benefit. A study that merely mentions a topic never creates a benefit link.

Explore every connection: goals, body systems, organs, symptoms, genes

Kind of connection Connected to Search

A. Wellness goals

Connected to	Kind of connection	Evidence status	Context	Studies
Digestive Support	Demonstrated clinical effect	High certainty	Fibre for bowel health: Cooked lentils have 7.9 g of fibre per 100 g and about 15.6 g in one cup (198 g), by USDA data. MedlinePlus lists lentils among soluble fibre foods. This is a nutrient fact, not a trial of lentils. Pulses can cause gas in sensitive people (see Safety).	^{20 27}
Women S Wellness	Demonstrated clinical effect	High certainty	Folate (vitamin B9): Cooked lentils have 181 micrograms of folate (DFE) per 100 g, about 358 micrograms in a cup (198 g), by USDA data. MedlinePlus lists lentils among folate foods. This is a nutrient fact, not a trial of lentils.	^{23 21 27}
Cholesterol Balance		Low certainty	Cholesterol: Pooled trials of pulses (beans, chickpeas, lentils and peas) found a small drop in LDL ("bad") cholesterol of about 0.14 to 0.17 mmol/L. One small 12-week trial of cooked green lentils also found lower fasting LDL and total cholesterol, but the comparison group ate meat-based meals. Lentils alone are not well studied.	^{5 6 3 7}
Heart Health		Low certainty	Cholesterol: Pooled trials of pulses (beans, chickpeas, lentils and peas) found a small drop in LDL ("bad") cholesterol of about 0.14 to 0.17 mmol/L. One small 12-week trial of cooked green lentils also found lower fasting LDL and total cholesterol, but the comparison group ate meat-based meals. Lentils alone are not well studied.	^{5 6 3 7}
Blood Sugar Balance		Low certainty	Blood sugar and insulin: Pooled trials of pulses found lower fasting blood sugar, and lower long-term markers when pulses were part of low glycaemic index diets. In a small 8-week trial, insulin resistance rose with meat-based meals and fell with lentil meals. In a 12-week lentil trial, blood sugar after a test meal was lower.	^{13 7 15 5}
Healthy Weight		Low certainty	Body weight (pulses as a group): Pooled trials found people eating pulses lost slightly more weight than people not eating them, about 0.34 kg over roughly 6 weeks. This was pulses as a group, not lentils alone.	⁹
Heart Health		Low certainty	Heart disease and stroke (legumes, observational): In studies that follow people over time, those who ate the most legumes had a little less cardiovascular disease (6% lower) and coronary heart disease (10% lower), but no difference in stroke. This is an association, not proof, and it is about legumes in general.	^{10 14}
Blood Pressure Support		Low certainty	Blood pressure (legumes, observational): In studies that follow people over time, those who ate the most legumes had about 16% lower risk of developing high blood pressure (relative risk 0.84). That is an association, not proof, and it is about legumes in general, not lentils alone.	^{11 14}
Healthy Aging		Low certainty	Living longer (legumes, observational): A large pooled analysis found people who ate the most legumes had 6% lower risk of dying from any cause (HR 0.94) and 9% lower risk of dying from stroke, but no link to deaths from heart disease or cancer. This is observational and about legumes in general.	¹⁷
Healthy Aging		Not enough evidence	Inflammation markers: In one 12-week trial of 38 adults, two blood inflammation markers (IL-17 and IL-1 beta) measured after a test meal were lower in the lentil group. Only one small trial, and markers are not disease.	⁵
Energy Vitality		Low certainty	Plant protein and iron (nutrient content): Cooked lentils have 9.02 g of protein and 3.33 mg of iron per 100 g (about 17.9 g and 6.6 mg in a cup, 198 g), by USDA data. This is nutrient content, not a trial. No source read says lentils treat or prevent low iron.	^{27 26}

B. Body systems

Connected to	Kind of connection	Evidence status	Context	Studies
Digestive System	Biological association	High certainty	Studied for: Fibre for bowel health	^{20 27}
Blood	Biological association	High certainty	Studied for: Folate (vitamin B9) Studied for: Plant protein and iron (nutrient content)	^{23 21 27 26}
Reproductive System	Biological association	High certainty	Studied for: Folate (vitamin B9)	^{23 21 27}
Cardiovascular System	Biological association	Low certainty	Studied for: Cholesterol Studied for: Heart disease and stroke (legumes, observational)	^{5 6 3 7 10 14 11 17}
Endocrine System	Biological association	Low certainty	Studied for: Blood sugar and insulin	^{13 7 15 5}
Metabolism Weight	Biological association	Low certainty	Studied for: Blood sugar and insulin Studied for: Body weight (pulses as a group)	^{13 7 15 5 9}
Immune System	Biological association	Not enough evidence	Studied for: Inflammation markers	⁵

C. Body parts and organs

Connected to	Kind of connection	Evidence status	Context	Studies
Gut	Adverse effect or risk	Documented risk	Gas and bloating from pulses; mostly none to mild in lentil trials. Preparation or compound: Cooked lentils and pulses	^{15 5}

E. Health conditions

Connected to	Kind of connection	Evidence status	Context	Studies
Food allergy	Adverse effect or risk	Documented risk	Lentil is a recognised legume allergen; in one children's clinic study lentil allergy was found in 69.1% of children with legume allergy. Lentil is a recognised legume allergen; in one children's clinic study 69.1% of children with legume allergy were allergic to lentil. Preparation or compound: Lentil protein in cooked lentils	^{12 2 1}
Kidney disease		Documented risk	Lentils contain potassium and phosphorus; people on restricted diets should ask their kidney team. Preparation or compound: Potassium and phosphorus in lentils	^{22 27 4}

I. Biomarkers

Connected to	Kind of connection	Evidence status	Context	Studies
LDL cholesterol	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	^{6 3 5}
Fasting blood glucose	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	^{13 7}
Insulin resistance (HOMA-IR)	Biological association	Low certainty	Measured in trials: lowered relative to control. A lab change is not the same as a health benefit.	¹⁵
Body weight	Biological association	Low certainty	Measured in trials: lowered. A lab change is not the same as a health benefit.	⁹
Inflammation markers (IL-17, IL-1 beta)	Biological association	Not enough evidence	Measured in trials: lowered. A lab change is not the same as a health benefit.	⁵

K. Biological pathways

Connected to	Kind of connection	Evidence status	Context	Studies
Fibre	Preliminary mechanism	Human	Lentils are a fibre food; soluble fibre is linked to lower cholesterol.	²⁰
Folate	Preliminary mechanism	Human	Lentils are a food source of folate.	^{23 27}
Potassium	Preliminary mechanism	Human	Lentils are a potassium food; relevant to kidney diets.	^{22 27}

L. Active compounds

Connected to	Kind of connection	Evidence status	Context	Studies
Dietary fibre	Biological association	Human	Lentils are named as a soluble fibre food by MedlinePlus; soluble fibre helps lower cholesterol and insoluble fibre adds stool bulk. Preparation or compound: Seed	^{20 27 26}
Folate	Biological association	Human	Needed to make red blood cells and DNA; lentils are named as a folate food by MedlinePlus. Preparation or compound: Seed	^{23 27}
Plant protein	Biological association	Human	Nutrient content only; digestibility was not read. Preparation or compound: Seed	^{27 26}
Iron	Biological association	Human	Nutrient content only; absorption was not read. Preparation or compound: Seed	^{27 26}
Potassium and phosphorus	Biological association	Human	Relevant to people on kidney-diet limits (MedlinePlus; Calvo and Uribarri review of phytate-phosphorus). Preparation or compound: Seed	^{22 27 4}
Lectins	Biological association	Authoritative guidance	Health Canada names lentils among legumes that contain lectins at varying levels, which are reduced by cooking. Preparation or compound: Seed	¹⁹

Each connection is stored with the ingredient, the connected record, the kind of connection, the evidence status, the supporting studies, the preparation or compound involved, and a review date (last reviewed October 26, 2026).

Evidence at a glance: what changed in 4 lab markers

Tap a number to show only those markers. Counts are markers, not people.

Metabolic3 Other1

The evidence

The research centre for Lentils. Every record here was checked against PubMed or the publisher's page; we never list a study we have not verified.

Evidence by outcome

Fibre for bowel health 2 studies High certainty Folate (vitamin B9) 3 studies High certainty Cholesterol 4 studies · 38 people in trials Low certainty Blood sugar and insulin 4 studies · 68 people in trials Low certainty Body weight (pulses as a group) 1 study Low certainty Heart disease and stroke (legumes, observational) 2 studies Low certainty Blood pressure (legumes, observational) 2 studies Low certainty Living longer (legumes, observational) 1 study Low certainty Inflammation markers 1 study · 38 people in trials Not enough evidence Plant protein and iron (nutrient content) 2 studies Low certainty

Bars show how many studies we found for each outcome, not how well it works. People are added up across trials only (reviews are not added, to avoid double counting).

How we rate evidence

High certainty

Several well-run trials or reviews agree; further research is unlikely to change the picture much.

Moderate certainty

Good trials point the same way, but some doubt remains.

Low certainty

Small, short or inconsistent trials. The finding could change with better research.

Very low certainty

Very little or very weak human data. Treat as a possibility only.

Mixed findings

Trials or reviews disagree with each other.

Not enough evidence

Not enough human research to say either way.

Evidence against

Good research found no benefit, or found harm.

We take the reviewers' own risk-of-bias and GRADE statements where they exist, and otherwise judge from study size, design, consistency, directness and whether a product matches what is sold. Many publications do not make evidence high. Method note: We started from our existing lentils summary, re-checked nutrition against USDA FoodData Central data, read the health agency pages (Health Canada, MedlinePlus, NHS) and re-read PubMed abstracts for reviews, trials and allergy studies. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.

Study library: every study we checked 27

Design Research type Year from Search

Study	Design	People	Product, dose, length	Result
Abu Risha 2024 Legume Allergens Pea, Chickpea, Lentil, Lupine and Beyond. Curr Allergy Asthma Rep · PMID 38990406 · DOI	Narrative review	Review of reports on non-priority legume allergens	Legume allergens including lentil Lentil as an allergen	The review says non-priority legumes (beans, pea, lentils, chickpea, lupine and others) cause mild to severe reactions, with severe reactions described particularly for peas and lupine. Exercise-linked anaphylaxis has been highlighted for soybean, lentils and chickpea. Most reactions come from cross-reacting proteins, for example between peanut and lupine. Most reports are case reports. Not applicable (Not applicable) Methods, limits and funding Outcomes: Allergen sources, severity, cross-reactions Limitations: Mostly case reports; better diagnostic tests are needed. Funding and conflicts: The authors declare no conflict of interest. Read: abstract
Atwah 2025 The prevalence of outgrowing non-priority legume allergies in children. Pediatr Allergy Immunol · PMID 41424376 · DOI	Cohort retrospective	203 203 children (median age 10 years) with IgE-mediated allergy to lentils, chickpeas, peas or beans, London clinic	Non-priority legume allergy (clinic record review) Lentil as an allergen Median follow-up 7 years	Lentil was the most common of these legume allergies, and 6.3% of all children with food allergies were allergic to these legumes. By age 15 about 21% had outgrown lentil allergy (2.2% by age 5 and 11.3% by age 10). Children with low skin-test and IgE results were more likely to outgrow it. Outgrown lentil allergy: 2.2% by age 5, 11.3% by age 10, 21% by age 15 (Not given in the abstract) Methods, limits and funding Outcomes: How many children outgrew the allergy, by age Limitations: Retrospective review at one specialist clinic. Funding and conflicts: The authors declare no conflicts of interest. Read: abstract
Back 2026 Effect of Different Types of Whole Dietary Pulses on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc · PMID 42132198 · DOI	Systematic review meta analysis	2095 2,095 adults in 38 randomised trials (52 comparisons)	Whole dietary pulses (beans, chickpeas, dried peas, lentils) as food Lentils or pulses as food Median 130 g a day (trial detail, not advice) Median 6 weeks (at least 3 weeks) · vs Diets without pulses	Whole pulses lowered LDL, non-HDL cholesterol and apoB and very slightly lowered HDL cholesterol. Results were similar across pulse types. The authors call for more studies on chickpeas, dried peas and lentils. LDL -0.14 mmol/L; non-HDL -0.22 mmol/L; apoB -0.08 g/L; HDL -0.03 mmol/L (LDL -0.19 to -0.08; non-HDL -0.30 to -0.14; apoB -0.13 to -0.03; HDL -0.05 to -0.01) Methods, limits and funding Outcomes: LDL cholesterol (main), non-HDL cholesterol, apoB, HDL cholesterol Limitations: Short trials. Mostly beans in the dose-response part. Lentils alone were not separated in the abstract. GRADE moderate-to-high except apoB (very low). One author affiliation is Protein Industries Canada; funding is not stated in the abstract. Funding and conflicts: Registered PROSPERO CRD42023432826. An author is listed with Protein Industries Canada; funding and conflicts are not stated in the abstract. Registration: CRD42023432826 Read: abstract
Calvo 2021 Perspective: Plant-based Whole-Grain Foods for Chronic Kidney Disease: The Phytate-Phosphorus Conundrum. Adv Nutr · PMID 34192744 · DOI	Narrative review	Review of human data on phytate-phosphorus from plant foods (cereals, legumes, pulses, nuts) in kidney failure	Plant foods rich in phytate Plant foods rich in phytate	Human diet studies suggest at least 50% of phytate-phosphorus is absorbed, higher than the often-quoted 10 to 30%. Phosphorus restriction is an important part of care in kidney failure, particularly after dialysis starts. The review does not name lentils. At least 50% phytate-phosphorus absorbed (Not applicable) Methods, limits and funding Outcomes: How much phosphorus from plant foods is absorbed Limitations: A perspective, not a trial; lentils not named in the abstract. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
Chamberlin 2024 Twelve Weeks of Daily Lentil Consumption Improves Fasting Cholesterol and Postprandial Glucose and Inflammatory Responses - A Randomized Clinical Trial. Nutrients · PMID 38337705 · DOI	Controlled trial	38 38 adults with a larger waist (men 40 inches or more, women 35 inches or more)	Cooked green lentils in seven prepared midday meals a week versus meat-based meals Lentils or pulses as food 980 g cooked lentils a week versus 0 g (trial detail, not advice) 12 weeks · vs Meat-based meals without lentils	Regular lentil meals lowered fasting LDL and total cholesterol, and lowered the blood sugar, IL-17 and IL-1 beta responses after a test meal. Gut symptoms were none or mild throughout and did not differ between groups. Fasting LDL (F = 5.53, p = 0.02); total cholesterol (F = 8.64, p < 0.01); after-meal glucose (beta -0.99, p = 0.01); IL-17 (beta -0.68, p = 0.04); IL-1 beta (beta -0.70, p = 0.03) (Not given in the abstract) Methods, limits and funding Outcomes: Fasting and after-meal blood sugar, blood fats and inflammation markers; gut symptoms Limitations: Small trial (38 people). The control was meat-based meals, so the result mixes adding lentils with removing meat. Blinding is not stated in the abstract. Fasting HbA1c and fasting glucose results are not in the abstract. Funding and conflicts: The authors report no conflicts of interest and say the funders had no role in the study. The funder is not named in the abstract. Read: abstract
Ha 2014 Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ · PMID 24710915 · DOI	Systematic review meta analysis	1037 1,037 adults in 26 randomised trials	Diets emphasising pulses (beans, chickpeas, lentils, peas) as food Lentils or pulses as food Median 130 g a day, about one serving (trial detail, not advice) At least 3 weeks · vs Isocaloric diets without pulses	Pulse-emphasising diets lowered LDL cholesterol. No effect on apoB or non-HDL cholesterol was seen. The authors call for longer, higher-quality trials. LDL -0.17 mmol/L (95% CI -0.25 to -0.09 mmol/L) Methods, limits and funding Outcomes: LDL cholesterol, apoB, non-HDL cholesterol Limitations: Pulses as a group, not lentils alone. Short trials of variable quality. Funding and conflicts: Registered NCT01594567. Funding is not stated in the abstract. Registration: NCT01594567 Read: abstract
Hossain 2024 Legume intakes on cardiometabolic profile and gut microbiome function: systematic review and meta-analyses of randomised controlled trials. Eur J Nutr · PMID 39739131 · DOI	Systematic review meta analysis	1938 1,938 adults in 24 randomised trials (30 papers, 33 comparisons)	Legumes (beans, lentils, chickpeas, peas and others) as food Lentils or pulses as food Average 86 g a day (range 2 to 251; trial detail, not advice) At least 6 weeks · vs Mostly isoenergetic control foods (70% of comparisons)	Higher legume intake lowered total cholesterol, LDL cholesterol and fasting blood glucose (moderate certainty by GRADE). No trial reported microbiome outcomes. Results differed with the type and form of legume. Total cholesterol -0.23 mmol/L; LDL -0.16 mmol/L; fasting glucose -0.18 mmol/L (Total cholesterol -0.33 to -0.13; LDL -0.24 to -0.08; fasting glucose -0.30 to -0.06) Methods, limits and funding Outcomes: Blood fats, fasting glucose, gut microbiome Limitations: Legumes as a group, not lentils alone. Trials differed in type and form of legume. Isoenergetic controls may hide some effects. Funding and conflicts: Registered PROSPERO CRD42023456953. The authors declare no conflicts of interest. Registration: CRD42023456953 Read: abstract
Jubel 2025 [Vegan beware! Allergenic potential of legumes]. Dermatologie (Heidelb) · PMID 40304764 · DOI	Narrative review	Literature review of legume allergy (article in German; English abstract not available, German abstract read)	Legume allergens including lentils Lentil as an allergen	The German abstract names lupins, lentils and peas as legumes that can trigger severe allergic reactions and notes exercise-induced anaphylaxis after legumes. An increase in legume allergy is expected. Not applicable (Not applicable) Methods, limits and funding Outcomes: Allergenic potential of legumes Limitations: Only the German-language abstract was read. Funding and conflicts: Both authors list payments from pharmaceutical and diagnostic companies; none is stated to relate to this review. Read: abstract
Kim 2016 Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr · PMID 27030531 · DOI	Systematic review meta analysis	940 940 adults in 21 randomised trials	Diets containing whole pulses (beans, lentils, chickpeas, dry peas) as food Lentils or pulses as food Median 132 g a day, about one serving (trial detail, not advice) Median 6 weeks (at least 3 weeks) · vs Diets without a pulse intervention	Diets with pulses gave a small weight reduction compared with diets without them, with low heterogeneity. Six trials also suggested lower body fat percentage. Body weight -0.34 kg (95% CI -0.63 to -0.04 kg; P = 0.03) Methods, limits and funding Outcomes: Body weight, waist circumference, body fat Limitations: A very small average change over a short time. Pulses as a group; lentils alone were not separated in the abstract. Funding and conflicts: Registered NCT01594567. Funding is not stated in the abstract. Registration: NCT01594567 Read: abstract
Mendes 2023 Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis. Nutr Metab Cardiovasc Dis · PMID 36411221 · DOI	Systematic review meta analysis	26 observational studies (21 prospective cohorts, 5 case-control)	Legumes as food (group) Lentils or pulses as food Comparison of highest with lowest intake; lowest risk around 400 g a week for coronary heart disease (observational finding, not advice) Cohort follow-up varied · vs Lowest intake	Higher legume intake was linked to less cardiovascular disease and coronary heart disease, but not to less stroke. This shows association, not cause. CVD RR 0.94; CHD RR 0.90; stroke RR 1.00 (CVD 0.89 to 0.99; CHD 0.85 to 0.96; stroke 0.93 to 1.08) Methods, limits and funding Outcomes: Cardiovascular disease, coronary heart disease, stroke Limitations: Observational. Legumes as a group; lentils not separated in the abstract. People who eat more legumes may differ in other ways. Funding and conflicts: Registered PROSPERO CRD42021247565. The authors report no conflicts of interest. Registration: CRD42021247565 Read: abstract
Metoudi 2026 Legume and soy consumption and the risk of hypertension: a systematic review and dose-response meta-analysis of prospective studies. BMJ Nutr Prev Health · PMID 42539997 · DOI	Systematic review meta analysis	309853 12 prospective studies (legumes: 10 studies, 309,853 people, 86,098 cases)	Legumes (and, separately, soy) as food Lentils or pulses as food Highest versus lowest intake; per 100 g a day Cohort follow-up varied · vs Lowest intake	The highest legume intake went with lower risk of developing high blood pressure. This is an association from cohort studies. Legumes high vs low RR 0.84; per 100 g a day RR 0.88 (0.77 to 0.93; per 100 g a day 0.80 to 0.97) Methods, limits and funding Outcomes: New high blood pressure (hypertension) Limitations: Observational. Legumes as a group, not lentils alone. Large differences between studies (I2 65%). Funding and conflicts: Funded by Plant-Based Health Professionals UK, which three authors belong to or direct; the paper says the funder had no role in design, data collection, analysis or interpretation. Read: abstract
Serra 2026 IgE-Mediated Legume Allergy in Children: Insights from a Single-Center Experience in Italy. Nutrients · PMID 42280453 · DOI	Case series	55 55 children allergic to at least one of pea, lentil, chickpea, common bean or soy (retrospective clinic study)	Legume allergy (clinic record review) Lentil as an allergen January 2022 to January 2024	Pea (70.9%) and lentil (69.1%) allergies were the most common. Anaphylaxis at the first reaction occurred in 12.7%, most often with pea. Most children (74.5%) were allergic to more than one legume, and 25.5% also had peanut allergy. Of 34 food challenges, 23.5% were positive. Lentil allergy 69.1%; pea 70.9%; multi-legume allergy 74.5%; peanut co-allergy 25.5% (Not given in the abstract) Methods, limits and funding Outcomes: Which legumes caused allergy, severity, co-allergies, challenge and immunotherapy outcomes Limitations: One clinic, retrospective, only children who were already allergic. It does not show how common lentil allergy is in the general population. Funding and conflicts: Two authors report personal fees from Sanofi (one also from Thermo Fisher Scientific); the others declare none. Read: abstract
Sievenpiper 2009 Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia · PMID 19526214 · DOI	Systematic review meta analysis	41 randomised trials in people with and without diabetes	Non-oil-seed pulses (chickpeas, beans, peas, lentils and others), alone or in low-GI or high-fibre diets Lentils or pulses as food Trial detail not given in the abstract At least 7 days · vs Control diets	Pulses alone (11 trials) lowered fasting glucose and insulin. Pulses in low-GI diets (19 trials) lowered HbA1c or fructosamine. Pulses in high-fibre diets (11 trials) lowered fasting glucose and glycosylated proteins. Differences between trials were large and mostly unexplained. Standardised mean differences: fasting glucose -0.82 (pulses alone); glycosylated proteins -0.28 (low-GI diets) (Fasting glucose -0.82 (-1.36 to -0.27); insulin -0.49 (-0.93 to -0.04); glycosylated proteins -0.28 (-0.42 to -0.14); high-fibre diets: fasting glucose -0.32 (-0.49 to -0.15)) Methods, limits and funding Outcomes: Fasting blood glucose, insulin, glycosylated proteins (HbA1c or fructosamine) Limitations: Pulses as a group, not lentils alone. High unexplained heterogeneity. Published in 2009. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
Viguiliouk 2019 Associations between Dietary Pulses Alone or with Other Legumes and Cardiometabolic Disease Outcomes: An Umbrella Review and Updated Systematic Review and Meta-analysis of Prospective Cohort Studies. Adv Nutr · PMID 31728500 · DOI	Systematic review meta analysis	28 prospective cohort studies	Pulses with or without other legumes, as food Lentils or pulses as food Highest versus lowest intake Cohort follow-up varied · vs Lowest intake	Higher pulse intake was associated with lower risk of cardiovascular disease (low certainty) and of coronary heart disease, high blood pressure and obesity (very low certainty). There was no association with heart attack, stroke or diabetes incidence. CVD RR 0.92; CHD RR 0.90; hypertension RR 0.91; obesity RR 0.87 (CVD 0.85 to 0.99; CHD 0.83 to 0.99; hypertension 0.86 to 0.97; obesity 0.81 to 0.94) Methods, limits and funding Outcomes: Cardiovascular disease, heart disease, stroke, diabetes, high blood pressure, obesity Limitations: Observational and graded low to very low certainty by the authors. Not lentils alone. Funding and conflicts: Registered NCT03555734. Funding is not stated in the abstract. Registration: NCT03555734 Read: abstract
Wilson 2022 Eight weeks of lentil consumption attenuates insulin resistance progression without increased gastrointestinal symptom severity: A randomized clinical trial. Nutr Res · PMID 36122501 · DOI	Controlled trial	30 30 adults with a larger waist, not diabetic, who completed the trial	Cooked green lentils in five prepared midday meals a week Lentils or pulses as food 0 g (control), 300 g or 600 g cooked lentils a week (trial detail, not advice) 8 weeks · vs Meat-based meals with no lentils	Insulin resistance (HOMA-IR) rose in the control group and fell in both lentil groups, more with the higher amount. Most people (87.4%) reported no to mild gut symptoms. HOMA-IR +1.2 units (control); -0.9 (300 g, P = .03) and -1.5 (600 g, P < .01) relative to control (Not given in the abstract) Methods, limits and funding Outcomes: Blood sugar and insulin during a 75 g carbohydrate test, insulin resistance (HOMA-IR), fullness, gut symptoms Limitations: Small trial in adults at risk, not people with diabetes. Short (8 weeks). Marker of insulin resistance, not diabetes itself. Funding and conflicts: The authors declare no conflict of interest and say the funders were not involved in the design, data collection, analysis or writing. Read: abstract
Wyman 2026 Impacts of Fungal Infection and Mycotoxin Contamination on Nutritional Quality and Safety of Protein-Rich Pulses. Food Saf (Tokyo) · PMID 42800994 · DOI	Narrative review n/a	Review of reports on fungi and mycotoxins in pulse crops (through 2025)	Pulse seeds (group) Pulse seeds (group)	The review says fungal infection tends to lower the nutritional composition of pulse seeds and that pulse research has consistent gaps, especially in the United States and abroad. Lentils are not singled out in the abstract. Not applicable (Not applicable) Methods, limits and funding Outcomes: Effects of fungal infection on pulse nutrition and safety Limitations: Review; no lentil-specific figure in the abstract. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
Zargarzadeh 2023 Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Adv Nutr · PMID 36811595 · DOI	Systematic review meta analysis	1141793 32 cohorts, 1,141,793 people, 93,373 deaths	Legumes as food Lentils or pulses as food Highest versus lowest intake; per 50 g a day Cohort follow-up varied · vs Lowest intake	Higher legume intake went with lower risk of death from any cause and from stroke. No link was seen for deaths from cardiovascular disease, coronary heart disease or cancer. All-cause mortality HR 0.94; stroke mortality HR 0.91; cardiovascular mortality HR 0.99 (not significant) (All-cause 0.91 to 0.98; stroke 0.84 to 0.99; CVD mortality 0.91 to 1.09) Methods, limits and funding Outcomes: Death from any cause, stroke, heart disease, cancer Limitations: Observational; certainty low to moderate by the authors. Legumes as a group. Funding and conflicts: Funding is not stated in the abstract. Read: abstract
s-gbif-lens-culinaris GBIF Backbone: Lens culinaris Medik. (synonym of Vicia lens, usageKey 5350010) · Source	Reference database n/a			Methods, limits and funding Read: full-text
s-healthcanada-lectins Health Canada: Lectins in legumes · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-fiber MedlinePlus: Soluble vs. insoluble fiber · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-folic MedlinePlus: Folic acid in the diet · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-potassium MedlinePlus: Potassium in diet · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-medlineplus-vitamins MedlinePlus: Vitamins · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-nhs-5aday NHS: 5 A DAY - what counts? · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-nhs-pregnancy NHS: Have a healthy diet in pregnancy · Source	Health agency n/a			Methods, limits and funding Read: full-text
s-usda-fdc-172420 USDA FoodData Central: Lentils, raw (FDC 172420) · Source	Reference database n/a			Methods, limits and funding Read: full-text
s-usda-fdc-172421 USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC 172421) · Source	Reference database n/a			Methods, limits and funding Read: full-text

What we do not know yet

No large trial of lentils on their own was found for cholesterol, blood pressure, blood sugar, weight or heart disease; the two lentil trials were small and used meat-based meals as the comparison.
The pooled trials and cohorts mix beans, lentils, chickpeas, dried peas and other legumes; a lentil-only result was not in the abstracts read.
Lentil allergy was described only in children's clinic studies and reviews of reports; how common it is in the general population was not found.
FODMAP rating, choking risk for young children, sprout safety, oxalate, purines (gout), heavy metals, pesticide residues and cooking effects were not researched for lentils.

How new research is added

New studies are found by a saved PubMed search and placed in a review queue before the page changes.

Lab markers

What changed in blood or saliva tests during trials. A changed number is not the same as feeling or being healthier, and we give no "normal ranges".

Metabolic 3

▼

LDL cholesterol

Lowered in trials

The 'bad' cholesterol carried in the blood. Higher levels are linked to more heart disease.

Low certainty

Results and what it means

Why it was measured

It is the usual blood marker used in diet trials for heart risk.

Statistical vs. clinical meaning

A small average fall in short trials of pulses; the one lentil trial is small.

Safety implication

None specific.

Study	Result	People	Product
⁶	LDL mean difference -0.17 mmol/L (95% CI -0.25 to -0.09); no effect on apoB or non-HDL	1,037 adults in 26 trials	Diets emphasising pulses, median 130 g/day, at least 3 weeks
³	LDL -0.14 mmol/L (95% CI -0.19 to -0.08); non-HDL -0.22; apoB -0.08 g/L; HDL -0.03	2,095 adults in 38 trials	Whole pulses, median 130 g/day, median 6 weeks
⁵	Fasting LDL lower with lentils than with meat-based meals (F = 5.53, p = 0.02); total cholesterol lower (F = 8.64, p < 0.01)	38 adults with larger waists	Cooked green lentils 980 g/week for 12 weeks versus meat-based meals

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▼

Fasting blood glucose

Lowered in trials

Blood sugar measured after not eating overnight.

Low certainty

Results and what it means

Why it was measured

A basic measure of blood sugar control.

Statistical vs. clinical meaning

Small changes in pooled trials of pulses and legumes; large differences between trials.

Safety implication

Ask your clinician before diet changes if you take diabetes medicine.

Study	Result	People	Product
¹³	Pulses alone: fasting glucose SMD -0.82 (95% CI -1.36 to -0.27); insulin -0.49	41 trials (pulses alone: 11 trials)	Non-oil-seed pulses, at least 7 days
⁷	Fasting glucose -0.18 mmol/L (95% CI -0.30 to -0.06)	1,938 adults in 24 trials	Legumes, average 86 g/day, at least 6 weeks

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▼

Body weight

Lowered in trials

Weight in kilograms measured in a trial.

Low certainty

Results and what it means

Why it was measured

A basic measure used in diet trials.

Statistical vs. clinical meaning

A very small average change in short trials of pulses, not lentils alone.

Safety implication

None specific.

Study	Result	People	Product
⁹	Body weight -0.34 kg (95% CI -0.63 to -0.04), P = 0.03, median 6 weeks	940 adults in 21 trials	Diets with whole pulses, median 132 g/day

⁹

Other 2

●

Insulin resistance (HOMA-IR)

Lowered relative to control in trials

A score worked out from fasting glucose and insulin; higher means the body responds less well to insulin.

Low certainty

Results and what it means

Why it was measured

An early marker of blood sugar problems.

Statistical vs. clinical meaning

One small trial; the control group's insulin resistance rose.

Safety implication

Most people (87.4%) reported no to mild gut symptoms.

Study	Result	People	Product
¹⁵	HOMA-IR +1.2 units in control; -0.9 (300 g/week, P = .03) and -1.5 (600 g/week, P < .01) relative to control	30 adults with larger waists, not diabetic	Cooked green lentils in 5 midday meals a week for 8 weeks versus meat-based meals

¹⁵

▼

Inflammation markers (IL-17, IL-1 beta)

Lowered in trials

Blood signals of inflammation, measured here after a test meal.

Not enough evidence

Results and what it means

Why it was measured

Used to see whether a diet changes inflammatory responses.

Statistical vs. clinical meaning

One small trial; markers, not disease.

Safety implication

None specific.

Study	Result	People	Product
⁵	After-meal IL-17 beta -0.68 (p = 0.04); IL-1 beta beta -0.70 (p = 0.03)	38 adults with larger waists	Cooked green lentils 980 g/week for 12 weeks versus meat-based meals

⁵

Safety

What studies and official sources say about side effects, medicines and who should check first. Each point shows what kind of evidence it comes from.

Main points to know 4

Lentil allergy is real and can be severe. Lentil is a legume, and legume allergy is reported from mild to severe. In a clinic study of 55 children with legume allergy, lentil allergy was found in 69.1%, and most children were allergic to more than one legume. A London study found lentil was the most common of the 'non-priority' legume allergies and that about 21% of children had outgrown it by age 15. Reviews link exercise-related anaphylaxis to lentils. For trouble breathing or swelling of the face, lips or throat, call emergency services. Observational ^{12 2 1 8}
Cook lentils (lectins). Health Canada names lentils among legumes that contain lectins at varying levels. Its poisoning warning and cooking steps are written for red kidney beans, which have the highest level when raw or undercooked. No lentil-specific poisoning source was read, but lentils are a cooked food. Authoritative guidance ¹⁹
Gas and bloating. Pulses can cause gas in some people. In two small lentil trials most people reported none to mild gut symptoms. A dietitian can help people with irritable bowel syndrome test their own limits. Controlled trial ^{15 5}
Kidney disease: potassium and phosphorus. Cooked lentils contain 369 mg of potassium and 180 mg of phosphorus per 100 g (USDA). MedlinePlus says people with kidney problems, particularly those on dialysis, should not eat too many potassium-rich foods and names lentils as a good potassium source. Ask your kidney team. Authoritative guidance ^{22 27 4}

Side effects 2

Effect	How often	Severity and recovery	Evidence
Allergic reactions to lentil, from mild itching and hives to anaphylaxis Clinic studies of children already allergic. They do not show how common lentil allergy is.	In 55 children with legume allergy: lentil allergy 69.1%; anaphylaxis at first reaction 12.7% (most often to pea). Of 203 children with non-priority legume allergy in London, lentils were the most common.	can be severe (anaphylaxis) About 21% of London children had outgrown lentil allergy by age 15	Observational ^{12 2}
Gas, bloating and stomach discomfort Small trials in adults with larger waists, who may not be sensitive to pulses.	In an 8-week lentil trial, 87.4% reported no to mild gut symptoms; in a 12-week trial all symptoms were none or mild.	mild Not studied	Controlled trial ^{15 5}

Liver

No liver injury from eating lentils was found in the sources read. A liver-safety source (such as LiverTox) was not searched for food.

How often. No frequency was found.

Monitoring. No agency monitoring advice was found.

This is a safety connection. It is not evidence that Lentils supports liver health.

Medicines and supplements 2

With	Why it matters	Importance	Evidence	What to do
Medicines for diabetes or high cholesterol prescription	Lentil trials lowered blood sugar and cholesterol markers a little; a large change in diet could in theory add to a medicine's effect.	No source read tied lentils to a specific medicine interaction. This is a general caution, not a documented interaction.	Theoretical Not enough evidence ^{5 15}	Ask your clinician or pharmacist before making big diet changes if you take diabetes or cholesterol medicine.
Warfarin (blood thinner) prescription	Vitamin K affects clotting and warfarin works against it. Boiled lentils have about 1.7 micrograms of vitamin K per 100 g (USDA), very low.	No source read names lentils as a concern for warfarin; they are low in vitamin K by USDA data. Steady diet matters with warfarin.	None found Not enough evidence ²⁷	Ask your warfarin clinic about any big change in diet. Do not change medicine on your own.

Who should check first 2

Situation	Advice	Evidence
Known or suspected lentil or other legume allergy (including peanut allergy)	Avoid lentils until an allergist has advised you. People with peanut allergy sometimes react to other legumes; ask an allergist. For trouble breathing or swelling of the face or throat, call emergency services.	Observational ^{12 1}
Kidney disease, especially on dialysis	Ask your kidney team or dietitian how lentils fit your potassium and phosphorus limits.	Authoritative guidance ^{22 4}

Overdose, product quality and regulators

Summary. No toxicity from cooked lentils as ordinary food was found in the sources read. Raw legumes contain lectins, and Health Canada's warnings concern raw or undercooked red kidney beans.

Animal. Not reviewed.

Human doses studied. Lentil trials of up to 980 g of cooked green lentils a week for 12 weeks reported gut symptoms as none or mild (trial detail, not advice).

Overdose response. Not found.

Genotoxicity. Not researched.

Toxic or hazardous parts. Raw or undercooked seeds: lectins (Health Canada names lentils among lectin-containing legumes). Cook dried lentils.

A 2026 review says fungal infection and mycotoxins can lower the nutritional value and safety of pulse seeds. Pesticide residues, heavy metals and lentil-specific recalls were not researched.

Mould and mycotoxins in pulses. A 2026 review says fungal infections tend to decrease the nutritional composition of pulse seeds and that research on mycotoxins in pulses has gaps. Lentils are not singled out in the abstract. ¹⁶

Cooking dry legumes. Health Canada says lectins in legumes are destroyed by proper cooking; its steps (soak at least 5 hours and discard the water, boil vigorously at least 10 minutes, avoid slow cookers) are written for dry red kidney beans, and canned red kidney beans need no further cooking. ¹⁹

Body	Action	Date
Health Canada (Canada)	Lectins in legumes: names lentils among legumes with lectins at varying levels; poisoning warning and cooking steps are for red kidney beans. source	2017-05-04
MedlinePlus (US National Library of Medicine) (United States)	Potassium page: people with kidney problems, particularly on dialysis, should not eat too many potassium-rich foods; lentils named as a potassium source. source	2026-04-30
NHS (UK) (United Kingdom)	5 A DAY: 80 g of pulses counts as one portion; pulses count only once a day. Pregnancy diet page: take a folic acid supplement as well as a healthy diet. source

When to get medical help

Trouble breathing, swelling of the lips, face or throat, widespread hives, repeated vomiting or collapse after eating lentils (possible anaphylaxis): call emergency services
Severe vomiting or diarrhoea after eating undercooked legumes: seek medical advice

Stop using the product and contact a clinician or emergency service. In the US, Poison Control is 1-800-222-1222.

General information only, not medical advice. Ask a clinician or pharmacist before use, especially with medicines, in pregnancy or with a health condition. See the Natural Remedy Safety guide.

Frequently asked questions

What are lentils good for?

They are a source of fibre, plant protein, folate and iron. Other health claims come from studies of pulses or legumes in general and two small lentil trials, not large trials of lentils.

^{27 20 23}

Do lentils lower cholesterol?

Possibly a little. Pooled trials of pulses found LDL cholesterol 0.14 to 0.17 mmol/L lower, and one small 12-week trial of cooked lentils found lower fasting LDL than meat-based meals. Lentils alone are not well studied.

^{6 3 5}

Do lentils help with blood sugar?

Pooled trials of pulses found lower fasting glucose, with large differences between trials. In two small trials in adults with larger waists, lentil meals went with lower insulin resistance and lower after-meal glucose than meat meals. This is not a treatment for diabetes.

^{13 7 15 5}

Can you be allergic to lentils?

Yes. In a clinic study of 55 children with legume allergy, 69.1% were allergic to lentil. In London, lentil was the most common non-priority legume allergy and about 21% of children had outgrown it by age 15. Ask an allergist. For trouble breathing or swelling of the face or throat, call emergency services.

^{12 2}

If I am allergic to peanuts, can I eat lentils?

Ask an allergist. Peanut and lentil are both legumes. In the 55-child clinic study, 25.5% of children with a legume allergy also had a peanut allergy, and most were allergic to more than one legume. That does not mean everyone allergic to one legume reacts to all.

^{12 1}

Do I need to cook lentils?

Yes, lentils are a cooked food. Health Canada names lentils among legumes that contain lectins, which are reduced by cooking. Its poisoning warning and soak-and-boil steps are written for red kidney beans, and no lentil-specific poisoning source was read.

¹⁹

Why do lentils cause gas?

Pulses can cause gas in some people. In two small lentil trials most people reported no to mild gut symptoms. A dietitian can help you test your own limits. No official FODMAP rating for lentils was read.

^{15 5}

Are lentils OK with kidney disease?

Ask your kidney team. Cooked lentils contain potassium (369 mg per 100 g) and phosphorus (180 mg per 100 g) by USDA. MedlinePlus says people with kidney problems, particularly on dialysis, should not eat too many potassium-rich foods and names lentils as a potassium source.

^{22 27 4}

Are lentils safe with warfarin or other medicines?

No source read names a medicine interaction with lentils. Boiled lentils have very little vitamin K (1.7 micrograms per 100 g by USDA). Ask your clinic about big diet changes if you take warfarin, or diabetes or cholesterol medicine.

²⁷

Do lentils help with weight loss or blood pressure?

Pooled trials of pulses found a very small weight loss (0.34 kg over about 6 weeks). Cohort studies link more legumes to lower risk of high blood pressure (RR 0.84), but they cannot show cause. Neither was tested with lentils alone.

^{9 11 14}

Is lentil flour or lentil pasta the same as eating lentils?

No. The trials here used cooked whole lentils. Flours, powders, pasta and extracts are different products and were not read.

⁵

Are lentils safe in pregnancy?

No lentil-specific warning was found. MedlinePlus lists lentils among folate foods and says anyone pregnant should be sure to get enough folate. The NHS says to take a folic acid supplement as well as eating a healthy diet. Ask your doctor or midwife.

^{23 25}

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Editorial transparency

Written by: AlternativeMed editorial team. Research compiled with AI assistance, then checked against the sources listed.
Medical review: None. This page has not been reviewed by a physician or pharmacist.
First published: 2026-10-26
Last substantive update: 2026-10-26
How we research: We started from our existing lentils summary, re-checked nutrition against USDA FoodData Central data, read the health agency pages (Health Canada, MedlinePlus, NHS) and re-read PubMed abstracts for reviews, trials and allergy studies. Only abstracts were read for studies. Items we could not verify are flagged in the research gaps.
How we rate evidence: See "How we rate evidence" in the Evidence tab.
Independence: No product is promoted on this page. No affiliate links are shown.

Sources 27

Each source was opened and checked. Where we read only the abstract, it says so. The small numbers in the text point here.

Abu Risha M, Rick EM, Plum M, Jappe U. Legume Allergens Pea, Chickpea, Lentil, Lupine and Beyond.. Curr Allergy Asthma Rep. 2024. PMID 38990406. DOI 10.1007/s11882-024-01165-7. (abstract)
Atwah A, Swan K, Fox AT. The prevalence of outgrowing non-priority legume allergies in children.. Pediatr Allergy Immunol. 2025. PMID 41424376. DOI 10.1111/pai.70269. (abstract)
Back S, Yang S, Rossi A, et al.. Effect of Different Types of Whole Dietary Pulses on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials.. J Am Heart Assoc. 2026. PMID 42132198. DOI 10.1161/JAHA.125.046659. (abstract)
Calvo MS, Uribarri J. Perspective: Plant-based Whole-Grain Foods for Chronic Kidney Disease: The Phytate-Phosphorus Conundrum.. Adv Nutr. 2021. PMID 34192744. DOI 10.1093/advances/nmab066. (abstract)
Chamberlin ML, Wilson SMG, Gaston ME, et al.. Twelve Weeks of Daily Lentil Consumption Improves Fasting Cholesterol and Postprandial Glucose and Inflammatory Responses - A Randomized Clinical Trial.. Nutrients. 2024. PMID 38337705. DOI 10.3390/nu16030419. (abstract)
Ha V, Sievenpiper JL, de Souza RJ, et al.. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials.. CMAJ. 2014. PMID 24710915. DOI 10.1503/cmaj.131727. (abstract)
Hossain MA, Soni K, Agyei D, et al.. Legume intakes on cardiometabolic profile and gut microbiome function: systematic review and meta-analyses of randomised controlled trials.. Eur J Nutr. 2024. PMID 39739131. DOI 10.1007/s00394-024-03576-8. (abstract)
Jubel JM, Novak N. [Vegan beware! Allergenic potential of legumes].. Dermatologie (Heidelb). 2025. PMID 40304764. DOI 10.1007/s00105-025-05505-0. (abstract)
Kim SJ, de Souza RJ, Choo VL, et al.. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.. Am J Clin Nutr. 2016. PMID 27030531. DOI 10.3945/ajcn.115.124677. (abstract)
Mendes V, Niforou A, Kasdagli MI, et al.. Intake of legumes and cardiovascular disease: A systematic review and dose-response meta-analysis.. Nutr Metab Cardiovasc Dis. 2023. PMID 36411221. DOI 10.1016/j.numecd.2022.10.006. (abstract)
Metoudi M, Sadler I, Kassam S, et al.. Legume and soy consumption and the risk of hypertension: a systematic review and dose-response meta-analysis of prospective studies.. BMJ Nutr Prev Health. 2026. PMID 42539997. DOI 10.1136/bmjnph-2025-001449. (abstract)
Serra B, Barni S, Valleriani C, et al.. IgE-Mediated Legume Allergy in Children: Insights from a Single-Center Experience in Italy.. Nutrients. 2026. PMID 42280453. DOI 10.3390/nu18111810. (abstract)
Sievenpiper JL, Kendall CW, Esfahani A, et al.. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes.. Diabetologia. 2009. PMID 19526214. DOI 10.1007/s00125-009-1395-7. (abstract)
Viguiliouk E, Glenn AJ, Nishi SK, et al.. Associations between Dietary Pulses Alone or with Other Legumes and Cardiometabolic Disease Outcomes: An Umbrella Review and Updated Systematic Review and Meta-analysis of Prospective Cohort Studies.. Adv Nutr. 2019. PMID 31728500. DOI 10.1093/advances/nmz113. (abstract)
Wilson SMG, Peterson EJ, Gaston ME, et al.. Eight weeks of lentil consumption attenuates insulin resistance progression without increased gastrointestinal symptom severity: A randomized clinical trial.. Nutr Res. 2022. PMID 36122501. DOI 10.1016/j.nutres.2022.08.002. (abstract)
Wyman EM, Branstad-Spates E, Rajasekaran K. Impacts of Fungal Infection and Mycotoxin Contamination on Nutritional Quality and Safety of Protein-Rich Pulses.. Food Saf (Tokyo). 2026. PMID 42800994. DOI 10.14252/foodsafetyfscj.D-25-00005. (abstract)
Zargarzadeh N, Mousavi SM, Santos HO, et al.. Legume Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies.. Adv Nutr. 2023. PMID 36811595. DOI 10.1016/j.advnut.2022.10.009. (abstract)
. GBIF Backbone: Lens culinaris Medik. (synonym of Vicia lens, usageKey 5350010). . . (full-text)
. Health Canada: Lectins in legumes. . . (full-text)
. MedlinePlus: Soluble vs. insoluble fiber. . . (full-text)
. MedlinePlus: Folic acid in the diet. . . (full-text)
. MedlinePlus: Potassium in diet. . . (full-text)
. MedlinePlus: Vitamins. . . (full-text)
. NHS: 5 A DAY - what counts?. . . (full-text)
. NHS: Have a healthy diet in pregnancy. . . (full-text)
. USDA FoodData Central: Lentils, raw (FDC 172420). . . (full-text)
. USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC 172421). . . (full-text)

Where to buy

Check the label first. Whatever you buy, look for these:

A recent packed-on date: very old dried beans cook unevenly
Organic or not, and the country of origin
Whether you want dried or canned
Soak and cook thoroughly; some raw beans are unsafe

Talk to a pharmacist or doctor before you start any supplement, especially if you take medicines. See the Safety tab for interactions.

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Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.