Are Lentils Keto? How Keto Friendly Are Lentils?

Lentils are an affordable and nutritious staple, loved by students on a budget and athletes for their high protein content. But are lentils keto-friendly?

Below, I’ll dive into everything you need to know about eating lentils on keto and address some common concerns.

Can You Eat Lentils On A Ketogenic Diet?

KetoConnect Verdict: Lentils receive a keto-friendly rating of ⭐⭐ (out of 5).

A cup of cooked lentils contains 36 grams of total carbs and 22 grams of net carbs. This is quite high, so if you’re on a strict keto diet and aiming to keep your carb intake very low, it’s best to avoid lentils. However, if your keto diet is more flexible, you can still enjoy lentils in moderation. Consuming up to 50 grams of carbs per day and having one cup of lentils would only use up half of your daily carb allowance.

Lentils Nutritional Information

One cup of cooked green lentils contains:

• 230 calories
• 36 grams of total carbs
• 22 grams of net carbs
• 18 grams of protein
• 14 grams of fiber
• 0.8 grams of fat

Lentils are also rich in nutrients like thiamine, non-heme iron, folate, niacin, and manganese.

3 Health Benefits of Moderate Lentil Consumption

Even though lentils are high in carbs, they offer several health benefits:

The Fiber Relieves Constipation

Lentils are known for their high fiber content. Half a cup provides seven grams of fiber, which can help alleviate constipation. If you’re prone to constipation, a small serving of lentils once or twice a week can be beneficial.

It Helps Balance Blood Sugar Levels

Despite having 36 grams of total carbs, lentils have a low impact on blood glucose levels due to their high fiber content and low glycemic index (GI) score of 32. This means lentils release carbs slowly into your bloodstream, making them a good choice for diabetics and prediabetics.

You Lower Your Risk of Chronic Illness

Research shows that people who occasionally eat lentils have a lower risk of developing heart disease, diabetes, and certain cancers. This is due to the protective plant compounds called phenols in lentils, which have antioxidant, antibacterial, and anti-inflammatory effects.

A Word of Caution When Eating Lentils

Excessive consumption of lentils can be problematic due to their high lectin content. Lectins are proteins that act as a defense mechanism for plants. While they keep insects away, they can cause inflammation in the human gut, potentially leading to leaky gut syndrome and autoimmune issues. Lectins and other anti-nutrients like phytic acid can also damage the gut wall, preventing proper nutrient absorption.

Are Lentils Safe For Everyone?

Lentils are generally safe for most people, but lentil allergies are common in some regions, particularly in Europe. If you’re allergic to chickpeas or other legumes, you might also be allergic to lentils. Symptoms of lentil allergies include itchy skin, nasal congestion, hives, constant sneezing, and a scratchy throat.

Can You Eat Lentil Soup On Keto?

Lentil soup can be enjoyed in moderation on a keto diet. Most recipes require one cup of lentils, providing four to five servings, which translates to about six grams of carbs per bowl.

How To Eat Lentils And Still Stay In Ketosis

If you want to enjoy lentils on a low-carb diet, try these recipes:

Keto Lentil Soup

Ingredients:

• 1 cup red lentils
• 2 cups fatty ground beef
• 1 cup celery
• ½ cup chopped onion
• 5 cloves minced garlic
• 1 tbsp tomato paste
• 4 cups soup broth
• ½ cup spinach
• 1 tsp paprika
• ½ tsp curry powder
• ¼ tsp cumin

Instructions:

Sauté the oil, onion, and ground beef in a pot on medium-high heat for five minutes. Add garlic and celery, sauté for another five minutes. Pour in the soup broth, tomato paste, and spinach, bring to a boil, and let it simmer for 20 minutes. Add spices, stir, and enjoy!

Lentil Bolognese With Shirataki Noodles

Ingredients:

• 8 oz shirataki noodles
• 2 tbsp olive oil
• 1 large onion
• 3 diced carrots
• 2 chopped celery stalks
• 1 small diced zucchini
• 1 cup mushrooms
• 4 cloves garlic
• 2 tsp chili powder
• 1 tbsp thyme
• ¼ cup tomato paste
• 28 oz diced tomato
• 4 cups vegetable stock
• 1 cup lentils

Instructions:

Heat oil in a pot, sauté onion, add vegetables, and cook for 10 minutes. Pour in tomato paste, vegetable stock, and lentils, bring to a boil, and simmer for 20-30 minutes. Cook shirataki noodles according to package instructions. Serve the bolognese over noodles.

Low-Carb Smoked Salmon and Lentil Salad

Ingredients:

• 1 cup brown lentils
• 2 cups water
• 3 tomatoes
• 1 white onion
• 1 cup spinach leaves
• 6 oz smoked salmon
• 6 tbsp olive oil
• 2 tbsp white balsamic vinegar
• Juice of half a lemon
• 2 tsp Dijon mustard
• Salt and pepper

Instructions:

Cook lentils until soft. Mix olive oil, vinegar, lemon juice, and Dijon mustard in a small bowl for dressing. Combine lentils, tomatoes, onion, and spinach in a salad bowl, add dressing, mix well, and top with smoked salmon.

3 Keto-Friendly Alternatives To Lentils

If you’re on a strict keto diet, consider these alternatives:

Leafy Greens

Leafy greens like spinach, kale, and cabbage are low in carbs, making them excellent substitutes for lentils. For example, a cup of spinach contains only three grams of net carbs.

Mushrooms

Mushrooms are another great alternative with just two grams of net carbs per serving. They are versatile and can be added to various dishes.

Broccoli

Broccoli, with four grams of net carbs, is another keto-friendly option. It pairs well with many meals and can be used in soups or as a side dish.

Final Thoughts On Are Lentils Keto-Friendly

Lentils are high in carbs and protein, making them less suitable for strict keto dieters. However, if you’re flexible with your carb intake, you can enjoy lentils in moderation. By keeping your daily carb intake below 50 grams, a cup of lentils will only use up half of your allowance.

For strict keto followers, mushrooms, leafy greens, and broccoli are excellent alternatives to lentils.