Lentils are a healthy plant-based source of protein, known for their delicious taste, low fat content, and high fiber. A recent study has highlighted the significant benefits of plant-based protein sources—including lentils, peas, beans, fava beans, and chickpeas—for weight management.
Researchers have discovered that low-carbohydrate diets, primarily composed of plant proteins and healthy fats, along with wholesome carbohydrates like whole grains, are associated with a slower long-term weight increase.
Conversely, they found that low-carb diets mainly consisting of animal proteins and fats, along with unhealthy carbs like refined starches—such as white bread and sweets—are linked to a faster long-term weight gain.
The study was conducted by researchers at the Harvard T.H. Chan School of Public Health and published in JAMA Network Open.
Cutting Carbohydrates
Study leader Binqing Liu said, "Our study goes beyond the simple question: Should you eat carbs or not? Instead, it explains the low-carb diet and gives a detailed look at how the composition of these diets affects health over years, not just weeks or months."
While many studies show the benefits of cutting carbohydrates for short-term weight loss, few have researched the impact of low-carb diets on maintaining weight in the long term and the role of dietary group quality.
Researchers analyzed diets and weights of 123,332 healthy adults from 1986 to 2018. Each participant self-reported data biennially, including dietary intake and weight.
They divided participants’ diets into five categories based on adherence to a low-carb diet:
- A general low-carb diet (TLCD) emphasizing fewer carbs.
- An animal-based low-carb diet (ALCD) focusing on animal proteins and fats.
- A vegetarian low-carb diet (VLCD) concentrating on plant proteins (such as lentils and legumes) and plant fats.
- A healthy low-carb diet (HLCD) focusing on plant proteins and healthy fats, while reducing refined carbs like white bread and processed cereals.
- An unhealthy low-carb diet (ULCD) focusing on animal proteins and unhealthy fats, with carbs coming from unhealthy sources such as white bread and processed grains.
The study found that diets composed of healthy proteins, plant fats, and wholesome carbohydrates were significantly linked to a slower long-term weight increase.
Senior researcher Qi Sun, an associate professor in the Department of Nutrition, stated, "The main idea here is that not all low-carb diets are equal when it comes to long-term weight management."
He added that these findings could change how we think about popular low-carb diets and suggest that public health initiatives should continue to promote eating patterns that focus on healthy foods like whole grains, fruits, vegetables, and low-fat dairy products.
Lentil Soup
Rich in carbohydrates and proteins, lentils provide your body with energy and are also high in fiber, which can cause bloating and gas if consumed in large quantities or if you’re not accustomed to them.
Lentil soup is an excellent choice as it provides protein and hydration. Cook it healthily, with little to no salt.
Lentil protein is a good source of essential amino acids like leucine, lysine, threonine, and phenylalanine. However, essential sulfur-containing amino acids, methionine, and cysteine, are less prevalent in lentils.
On the other hand, grain proteins are rich in methionine but low in lysine. Therefore, combining lentils with rice or wheat (bread, dough, pasta) offers a complete protein meal with all the essential amino acids.
This is relevant to dishes such as lentil soup with bread chunks, koshari (lentils, rice, and pasta), and mujadara (lentils and rice), providing proteins of excellent quality.
