Lentils are a healthy superfood that comes with an extremely impressive profile of nutrients. Lentil when blended with another plant-based protein makes a complete source of protein that can be used as a healthy alternative for meat and animal foods. Lentil offers lots of dietary fibre and complex carbs, while it is low in calories and fat and high in protein providing 9 grams of proteinper half-cup cooked serving. Aside from these, it also contains a good amount of calcium, phosphorus, iron, and B complex vitamins making it an essential staple food across the globe.
There are several different varieties of lentils such as brown, green, yellow, and red that deliver indispensable health benefits. Well, as healthy as they are, lentils are also known to cause some tummy issues like bloating and flatulenceto be more specific. The presence of anti-nutrient compounds in lentils is the culprit behind gas or flatulence. The good news is that anti-nutrient in lentils can be easily deactivated by soaking them in water. Read this article to know about the many benefits of soaking lentils.
Also Read: Digestive Disorders: 7 Ways To Improve Gut Health
Why Should You Soak Lentils?
Certain pulses have a natural drive of causing gas and bloating in the body. Soaking mimics the natural germination process and changes the seed that is dormant and indigestible into the dal laden with nutrients and complete digestibility. It works to neutralise the anti-nutrients and promotes the secretion of key digestive enzymes. Evidence has revealed that soaking and boiling foods that contain lectins and phytates can naturally neutralize these compounds and possibly lessen digestive issues.
Benefits of Soaking Lentils
Soaking lentils are known to enhance the rate of mineral absorption in the body. An enzyme phytase is activated when dal is soaked, that aids in breaking down phytic acid and helps in binding calcium, iron, and zinc and makes the absorption process easier. While it also triggers a compound called amylase that breaks down complex starch in lentils and makes them easy to digest.
Soaking naturally deactivates the harmful compounds and activates all the goodness of the seed and increases its nutritional value manifold.
The process of soaking removes the gas-causing elements from the lentils. While legumes contain complex oligosaccharides, a type of complex sugar responsible for bloating and gas. Post-soaking the complex sugar is remarkably reduced thereby easing gas troubles. Additionally, soaking also reduces the cooking time of lentils and legumes.
Also Read: Toor /Arhar Dal: 5 Nutritional Reasons On Why You Should Eat This Protein Rich Legume Daily
How To Soak Right?
Soaking lentils for two- eight hours is mostly recommended.
In a bowl add the dal and rinse it with water, changing the water 3-4 times and clean it gently by stroking with your fingers. Now add water to a bowl and soak the dal for about 30 minutes to 2 hours depending on the type of lentil. Split dals can be soaked for 30 minutes or an hour, while whole pulses should be soaked for 2 hours.
Legumes, such as Rajma,chana, or chole, should be soaked for 8-12 hours before cooking or soaked overnight. The soaked water should be discarded as it includes tannins or phytic acid.
Remember to drain and refill the water when soaking beans and lentils. Refilling with fresh water twice during the soaking time helps to lessen gas and bloating.
Finally, drain the lentils, and rinse them with fresh cold water before the cooking process.
Frequently Asked Questions
Does Soaking Lentils Lower Gas Formation?
Soaking lentils for at least 4 hours, mostly overnight depending on the beans or lentils you choose helps in optimising gastrointestinal functions. However, discard the water used for soaking and after cooking lentils or beans ensure to rinse them well, so that any gas-producing carbohydrates are eliminated.
Does Soaking Lentils Make It Easier To Digest?
Yes, soaking lentils activates a substance called amylase, which breaks down complex starch in lentils, making it easier to digest. Also, the soaking process gets rid of all gas-causing compounds, thereby stimulating the digestion process. Lentils contain oligosaccharides which are complex sugars causing bloating and gas.
Will Soaking Lentils Improve Protein Content?
Yes, soaking lentils improves the absorption of zinc, calcium, iron and protein, as well as reduces the phytic acid and tannins. Also, soaking lentils will make them palatable and softer and absorb more protein and minerals.
Disclaimer:
The content provided here is for informational purposes only. This blog is not intended to substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions or concerns you may have regarding a medical condition. Reliance does not endorse or recommend any specific tests, physicians, procedures, opinions, or other information mentioned on the blog.
FAQs
Yes, soaking lentils improves the absorption of zinc, calcium, iron and protein, as well as reduces the phytic acid and tannins. Also, soaking lentils will make them palatable and softer and absorb more protein and minerals.
Is it important to soak lentils before cooking? ›
Soaking your lentils (and all of your beans) will enable your body to better absorb the minerals in the foods you eat. Soak lentils for about 6 hours or overnight in warm water with a couple tablespoons of lemon juice or apple cider vinegar.
Does cooking lentils destroy the protein? ›
Cooking lentils in boiling water significantly increased protein, starch, IDF, TDF, resistant starch, Ca, Cu and Mn content, whereas reduced ash, Fe, K, Mg, P, Zn, TIA, phytic acid, tannins, sucrose and oligosaccharides were observed.
How do you eat lentils for protein? ›
15 Simple Ways to Incorporate Beans and Lentils into Your Meals
- Substitute for beef in these Lentil and Mushroom Sloppy Joes.
- Add a scoop to dinner salads or Buddha bowls.
- Stir into pasta sauce.
- Mix into tuna, egg or potato salads.
- Add to roasted vegetables hot out of the oven.
Black Lentils (Beluga lentils)
Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.
Is it safe to eat lentils without soaking? ›
Lentils to do not require soaking like other pulses. Rinse your lentils with fresh water before boiling to remove any dust or debris. Cook on a stovetop, using 3 cups of liquid (water, stock, etc) to 1 cup of dry lentils. Be sure to use a large enough saucepan as the lentils will double or triple in size.
Should we discard the water after soaking lentils? ›
Rules for soaking
*Soak grain and pulses for 2-4 hours at room temperature. *If you are soaking whole grains and legumes, soak for 8-10 hours. *Never discard water from soaking. Utilise it for nutrient benefit.
What are the disadvantages of eating lentils? ›
Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.
What protein is missing from lentils? ›
Lentil protein, like other pulse proteins, is a good source of the essential amino acids, particularly leucine, lysine, threonine, and phenylalanine, but is deficient in the sulfur-containing essential amino acids methionine and cysteine (Table 11.1).
Are lentils good for your gut? ›
Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.
Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw. No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove.
What pairs with lentils to make a complete protein? ›
Alternatively, a full complement of amino acids can be achieved by pairing lentils with whole grains such as rice or wheat. Lentils are also a great source of fiber, vitamin B1 and folic acid, and are naturally gluten-free.
Are eggs or lentils a better source of protein? ›
Plant-based folks will know that eating a half-cup of lentils will provide plenty of protein – 9 grams, in fact. That's more protein than found in an egg, so meat-eaters can chill with their protein questions.
Are lentils anti-inflammatory? ›
Overall, lentils are a highly nutritious food with various health benefits, including anti-inflammatory and antimicrobial effects. The fiber and protein content in lentils make them beneficial for weight management, blood sugar regulation, and supporting overall gut health.
Can you eat too much lentils? ›
Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.
Are lentils a carb or protein? ›
Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.
What happens if you don't wash lentils before cooking? ›
You're fine to eat unrinsed lentils. The only real reason to rinse it to remove possible dirt, and perhaps a tad of starch.
How long to soak lentils to reduce gas? ›
Aim to soak your beans or lentils for at least 4 hours, and preferably overnight. Dump the soaking water (i.e. don't use it to cook the beans). Then be sure to give your beans/lentils a good rinse before cooking to wash away those gas-producing carbohydrates. Introduce them slowly.
Why are my lentils still hard after cooking? ›
If you don't want dry, hard lentils, make sure to keep a little liquid in the pot! You can always add a little more if the water is evaporating faster than they cook. Skip the soak. Lentils definitely don't need any soaking before they're cooked.
What happens if you don't soak beans? ›
Others, like Joe Yonan, the Food and Dining Editor of the Washington Post and author of Cool Beans, insist that in most cases, soaking is unnecessary– and may even lead to flavor loss. The only consensus is that soaked beans take less time to cook than unsoaked.
