- Lentils are versatile, affordable and shelf-stable, making them an ideal pantry staple.
- They are packed with protein and fiber, which promote satiety.
- Try them as a salad mix-in, toast-topper, or in lentil-based dishes.
The Mediterranean diet is practically a panacea. Doctors and dietitians often tout that focusing on eating lean proteins like fish, plenty of fruits and vegetables, alongside whole grains and a healthy drizzle of olive oil can help lower your cholesterol, reduce your risk of heart disease or diabetes, or even support your mental health. But dietitians also say there is a key element of the Mediterranean diet that Americans are most likely to skip: lentils.
“I do think lentils, especially in the U.S., do not get used as much as they probably should,” says Deepa Deshmukh, MPH, RDN, a culinary medicine and lifestyle nutritionist. Steph Grasso, MS, RDN, a dietitian and cookbook author, agrees. “Culturally, legumes are an everyday food [in Mediterranean cuisine],” she says. “Legumes are not viewed as meatless or a substitute; they are considered a complete meal.” Despite their prevalence in Mediterranean cuisine, lentils are not as popular in the United States, something that both Deshmukh and Grasso wish would change. The affordability of lentils, paired with their impressive nutritional profile, makes them a must-have for your pantry. Here’s why you should pick them up on your next grocery trip:
They’re Packed With Both Fiber and Protein
Lentils are nutrition powerhouses. Just 1/4 cup of lentils (50g dry) contain about 12 grams of protein and 7 grams of fiber. “That combination of protein and fiber is especially beneficial for people managing chronic conditions like diabetes, obesity, insulin resistance, heart disease, and even chronic kidney disease,” says Deshmukh. Lentils serve as a valuable source of plant protein. “From a nutrition standpoint, legumes provide plant-based protein without relying on excess saturated fat from animal foods,” Grasso explains. “On top of that, their vitamin, mineral, polyphenol, and antioxidant content often gets overlooked. Those compounds help reduce oxidative stress and inflammation,” adds Grasso. Lentils are also rich in essential micronutrients, such as magnesium, potassium, and iron. These minerals play a critical role in bodily functions like muscle and nerve function.
They Boost GLP-1 Naturally
When you hear “GLP-1” you might think of brand-name medications like Wegovy or Ozempic. But GLP-1, short for glucagon-like peptide-1, is a hormone made in your small intestine that helps regulate blood sugar, appetite, and digestion. Nutrients found in lentils, like protein and fiber, can stimulate GLP-1 secretion. “That fiber and protein combination [found in lentils] fits right into lentils’ GLP-1–boosting properties,” Deshmukh says. The combination of protein and fiber promotes satiety and slows gastric emptying, which means they help you feel full after eating. Foods rich in fiber can also help moderate how quickly carbohydrates are absorbed, leading to steadier blood sugar levels.
They’re a Natural Prebiotic
As Grasso explains, better overall health starts in the gut. Gut health “impacts your brain, immunity, hormones, and more,” she says. Much of the fiber in lentils is fermentable, meaning it feeds beneficial gut bacteria. Lentils also contain a form of dietary fiber called resistant starch, a prebiotic that reaches the colon, where it is fermented by our gut bacteria. This fermentation produces short-chain fatty acids that support the digestive health and even have anti-inflammatory effects. Resistant starch may also improve insulin sensitivity and blood glucose control.
How to Include Lentils in Your Diet
Many people are hesitant to eat lentils simply because they’re unsure how to cook with them or worry about gas and bloating. “Don’t start with a big bowl of chili,” Deshmukh jokes. Instead, she recommends starting small and using canned or quick-cooking lentils to make the process easier.
“I love how versatile they are,” says Grasso, adding that she uses lentils to balance out a meal and increase satiety. “They pair so nicely with aromatics like garlic, onion, and shallots, and especially warm spices like cumin, smoked paprika, coriander, curry, and chili flakes.” She recommends adding an acid, like tomatoes, lemon juice, or a bit of vinegar to balance their natural earthy flavor too.
Here’s how the Deshmukh and Grasso suggest working lentils into your routine:
- Add a few tablespoons of beans or lentils to your favorite salad, soup or grain bowl.
- Make what Grasso calls “snacking beans” but with lentils: mix drained and rinsed canned lentils with olive oil, salt, lemon and herbs, then use as a side or snack.
- Try lentil-based dishes that are packed with herbs, spices and vegetables, such as Daal Tarka and Pasta e Lenticchie.
- Use them as a topping for your hummus or avocado toast.
Tips for Shopping and Storage
- Look for a short ingredient list. If you’re new to cooking with lentils, both experts recommend starting with canned or packaged cooked lentils for convenience. Opt for options that contain lentils, water and salt, as pre-seasoned lentils tend to be higher in sodium. A little salt is okay, says Grasso, just rinse lentils well before using to reduce excess sodium.
- Airtight storage. Store dried lentils in an airtight container in a cool, dark, dry place; they’ll keep for a long time, though older lentils may need longer cooking.
- Meal prep lentils for extra convenience. Cooked lentils can be refrigerated for several days or frozen in small portions (even ice-cube trays) for easy use throughout the week.
Our Expert Take
If you’re not incorporating lentils into your meals, you’re likely missing out on some of the Mediterranean diet’s biggest benefits. Lentils are affordable, versatile, and packed with fiber and plant-based protein that support digestion, blood sugar balance, gut health, and satiety—while even helping boost your body’s natural GLP-1 production. The easiest way to start is small: reach for canned or quick-cooking lentils, keep the ingredient list short, and build from there.
