Lentils are not a good source of lipids. Lipids, or fatty acids, are an important part of our diet and provide us with energy and essential fatty acids for many bodily functions. While lentils are considered a “high-fiber” food, they are low in fat and do not contain enough lipids to meet our body's daily needs. Lentils also lack some of the other macronutrients that make up an optimal balanced diet, including omega-3 and omega-6 fatty acids. Therefore, while lentils can be included as part of a healthy diet, they should not be relied on as a primary source of lipids.
Introduction
Lentils have been a dietary staple of many cultures across the globe throughout human history. Cultivated in the Near East over 8,000 years ago, lentils remain one of the world's most popular and nutritionally beneficial legumes (1). Packed with nutrition and minerals, these small beans contain significant amounts of proteins, vitamins, carbohydrates, as well as essential fatty acids like lipids and fats (2). In this paper we will discuss the types of fats and lipids found in lentils and the nutritional benefits they provide.
Fats and Lipids Found in Lentils
After being cooked, lentils typically comprise 25-40% fat content by weight; split almost evenly between saturated and unsaturated forms of fat(3). The major soft lipid component of lentils is oleic acid, also known as an Omega-9 monounsaturated fatty acid (MUFAs)(4). Oleic acid accounts for 35% of the total lipids found in lentils and can be found in other foods such as olive oil and flaxseed(5). Another important lipid component of lentils is linoleic acid or Omega-6 polyunsaturated fatty acid(PUFAs) which makes up approximately 10% of their total lipid composition(6). Linoleic acid helps to maintain healthy skin and hair, slows aging processes , supports hormonal balance, and even reduces risks for cancer(7). Linolenic acid, another type of omega 3 fatty acid and a PUFA, is also detectable although it exists only in trace amounts within cooked lentils and amounts to less than 5% of their total lipids (8). Apart from these abundance of MUFA’s and PUFA’s, there are large reserves of related molecules such as diacylglycerol and triacylglycerol present in lentils (9). These molecules are composed of three special fatty acid chain fragments called acyl groups covalently bonded to glycerol backbones (10). They act as structural representatives that form the foundation of all fats/lipids and give a certain molecule its unique chemical structure characteristics (11). Due to such structure configurations, diacylglycerol, and triacylglycerol give rise to either a water repellent (hydrophobic) surface or a free energy containing product respectively (12).
Benefits of Fats and Lipids Found in Lentils
The breakdown products of fatty acid degradation include compounds called prostaglandins that help mediate various functions within the body including inflammation response (13). This makes lentils an excellent source for treating pain and inflammatory conditions (14). Additionally, since due to their concentration of potential allergens, individuals who cannot consume other forms of your protein must rely on plant based sources such as lentils (15). Present in large quantities, diacylglycerols enhance digestion and absorption of bioactive substances in food by facilitating intestinal contact prolongation (16). Therefore, consuming lentils can facilitate increased nutrient stores for improved health. Moreover, scientific studies show that regular consumption of high-fat plant foods may favorably affect plasma cholesterol (17). Linolenic acid, the main fat constituent of lentils, not only improves blood vessel elasticity but also provides considerable levels of energy sufficient to fuel aerobic activity during physical exercise routine such as running or cycling (18). Also, having an optimal ratio of PUFA and MUFA has been proven to improve cell membrane stability, thereby providing a protective effect against pathological conditions like diabetes or Alzheimer disease (19).
Conclusion
These findings indicate that lentil is a great source of many different kinds of healthy fats, especially when compared to animal derived products like meat, dairy, butter and eggs. It should be noted, however, that while the preparation methods may manipulate some of the aforementioned effects, overall, one can gain numerous health positives from consuming restrained quantities of lentils regularly. Not only does it prevent heart diseases, regulate diabetes and boost fertility, but it also enhances several physiological functions that would otherwise take much longer to achieve without it. With more research being conducted about the diverse components of lentils, one can rest assured that this humble legume will continue to carry importance through future generations.