Lentils And Keto: A Good Combination?

Lentils are a nutritious and inexpensive source of plant-based protein, but their compatibility with the keto diet is questionable. The keto diet is high in fat, moderate in protein, and very low in carbs, with most people restricting their carb intake to 25-50 grams of net carbs per day. Given that lentils are legumes, which are generally avoided on a strict keto diet due to their high carb content, the question arises whether lentils can be included in a keto diet without compromising ketosis.

Lentils are a legume, and legumes are generally avoided on a keto diet

Lentils are high in both carbs and fiber. One cup (180 grams) of cooked lentils provides 36 grams of carbs. Even after subtracting the fiber content, which is 14 grams, it still contains 22 grams of net carbs. This means that including one cup of cooked lentils in your diet would use up at least 50% of your daily carb allowance. Therefore, those following a strict keto diet will want to restrict their intake of lentils.

However, it is important to note that smaller portion sizes, such as 1/2 cup (90 grams) or 1/4 cup (45 grams) of cooked lentils, can fit into a keto diet, depending on the other foods consumed that day. Additionally, lentils provide several important vitamins and minerals that can be difficult to obtain on a keto diet, such as potassium, magnesium, folate, phosphorus, and iron.

Despite the nutritional benefits of lentils, there are other food options that are better suited to a keto diet and can provide similar essential nutrients. These include non-starchy vegetables, low-sugar fruits, and seeds. Some specific examples are leafy greens, mushrooms, broccoli, and almonds.

A cup of cooked lentils contains 36 grams of carbs

Lentils are a type of legume, which also includes beans, soy, and chickpeas. Due to their high carb content, legumes are generally avoided on a strict keto diet. A cup of cooked lentils provides 36 grams of carbs. Even when you subtract the 14 grams of fibre, it still contains 22 grams of net carbs. As net carbs are generally restricted to just 25-50 grams per day, including a cup of cooked lentils in your diet would use up at least 50% of your daily carb allowance.

Therefore, those following a strict keto diet will want to restrict their intake of lentils. However, smaller portion sizes, such as half a cup or a quarter cup of cooked lentils, can be included in a keto diet, depending on the rest of your daily food intake. It is important to note that keto diets may lead to deficiencies in essential nutrients, so it is recommended to consult a registered dietitian knowledgeable about keto before starting this diet.

Lentils are high in fibre, but still have 22 grams of net carbs

Lentils are a nutritious, inexpensive source of plant-based protein. They are also high in fibre, providing seven grams of fibre per half a cup. This makes them an effective food for relieving constipation. However, lentils are also high in net carbs, with 22 grams of net carbs per cup.

Net carbs refer to the number of digestible carbs in a food, calculated by subtracting the fibre content from the total number of carbs. On a keto diet, most people restrict their net carb intake to 25-50 grams per day. As a result, a cup of cooked lentils would use up at least 50% of your daily carb allowance.

Therefore, those following a strict keto diet will want to restrict their intake of lentils. However, smaller portion sizes, such as half a cup or a quarter of a cup, can be incorporated into a keto diet, depending on what else you eat that day.

Lentils also provide several important vitamins and minerals, such as potassium, magnesium, folate, phosphorus, and iron, which can be difficult to obtain on a keto diet. However, there are other keto-friendly options to obtain these essential nutrients, including non-starchy vegetables, low-sugar fruits, and seeds.

Overall, while lentils are high in fibre, their high net carb content makes them difficult to fit into a keto diet.

Lentils are a good source of potassium, magnesium, folate, phosphorus, and iron

Lentils are a great source of potassium, magnesium, folate, phosphorus, and iron. They are also high in plant-based protein and fiber.

Potassium is essential for maintaining proper nerve transmission and muscle function, including the heart. It also helps to balance fluid levels and counteract the negative effects of sodium. A diet high in salt and low in potassium can increase the risk of high blood pressure. Lentils are one of the best food sources of potassium.

Magnesium is important for regulating blood pressure and blood sugar levels, as well as ensuring the proper functioning of muscles and nerves. A diet rich in magnesium may help lower the risk of some types of heart disease and stroke.

Folate is well-known for its role in preventing birth defects, but it also helps to lower the risk of heart disease by reducing levels of homocysteine, an amino acid that can increase the risk of coronary heart disease, stroke, and peripheral artery disease.

Phosphorus, along with calcium and magnesium, is crucial for maintaining bone structure and strength. Phosphorus also helps to generate energy and supports cell growth.

Iron is essential for energy use and cognitive function, and a deficiency can lead to fatigue, weakness, and poor memory. Lentils are a good source of non-heme iron, which is especially important for those who do not consume meat.

If you want to eat lentils on keto, try eating a smaller portion

The keto diet is an eating pattern that is high in fat, moderate in protein, and very low in carbs. Most people following a keto diet need to restrict their carb intake to 25-50 grams of net carbs per day. Net carbs refer to the number of digestible carbs in a food and are calculated by subtracting the fibre content from the total number of carbs.

Lentils are a type of legume, a category that also includes beans, soy, and chickpeas. They are a nutritious, inexpensive source of plant-based protein. However, they are high in both carbs and fibre. One cup (180 grams) of cooked lentils provides 36 grams of carbs. Even when you subtract the 14 grams of fibre, it yields 22 grams of net carbs.

If you want to eat lentils on keto, it is recommended to restrict your intake to smaller portion sizes. A 1/2 cup (90 grams) or 1/4 cup (45 grams) of cooked lentils can fit into a keto diet, depending on what else you're eating that day. Lentils provide several important vitamins and minerals that can be difficult to obtain on a keto diet, including potassium, magnesium, folate, phosphorus, and iron.

However, despite their impressive nutritional profile, there are other ways to get these essential nutrients that are better suited to a keto diet. Leafy greens, mushrooms, broccoli, almonds, and even edamame are lower in carbs than lentils and provide essential nutrients for a well-rounded keto diet.

While those following a strict keto diet should avoid lentils altogether, others may occasionally include small portions of these nutrient-rich legumes. It is important to note that lentils have a high lectin content, which can create an inflammatory condition in the gut and lead to leaky gut syndrome and autoimmune issues. Therefore, it is best to consume lentils in moderation, regardless of your dietary preferences.

Frequently asked questions