Why You Should Be Eating More Lentils

The many health benefits of eating a plant-forward diet is just one reason to up your consumption of lentils, but since the nutrient-dense legumes are also an eco-friendly crop that is relatively unaffected by the ongoing U.S. tariffs, they’re an excellent alternative to foods like red meat and poultry.

Why Lentil Prices Remain Low

The United States is one of the world’s top exporters of lentils, regularly maintaining production levels that exceed domestic demand. According to the United States Department of Agriculture, U.S. exports of lentils increased in 2023 and 2024, and those numbers are expected to continue to rise over the next couple of years—a forecast that reflects the recent sharp rise in lentil production in Montana (73%) and North Dakota (83%) and increased planted lentil acreage.

Under this trend, consumers can expect to continue to see low prices on a variety of lentil types grown in these states, including the popular and versatile green lentil and the lesser-known black beluga lentil. However, the dynamic nature of the tariff wars (political and economic-based conflicts that have led to the imposition of taxes on imports) leaves the potential for an increase in prices on imported lentils—notably red and brown varieties—from countries including Canada and India.

Why Lentils Are an Environmentally Friendly Choice

As global demand for food rises in response to the world’s growing population, it’s becoming ever-evident that current agricultural systems are not sustainable and require scientists, farmers and consumers to look to alternatives to help meet demand without doing further damage to the earth’s already burdened resources. Modifying diets to focus more heavily on eco-friendly plant foods is a promising route and one that is quickly gaining traction.

While not true across all crops, most have a significantly lesser negative impact on the environment than animal agriculture as they have lower land and water footprints. Tulane University research points to beef as a primary contributor to greenhouse gas emissions, which can be up to 10 times more than beans. For example, lentils are a drought-tolerant crop that does not require irrigation and can grow with just 10 inches of annual rainfall—water categorized as “green water” that is stored in the soil and absorbed by plant roots. In comparison, just one pound of conventionally produced beef requires an average of 1,800 gallons of “blue water”—the same water consumed by humans that is sourced from rivers, lakes, aquifers and reservoirs—placing a strain on reserves, especially in drought-prone areas.

The Health Benefits of Lentils

Lentils are a nutrient-dense food that boasts many health benefits. For instance, lentils are a good source of protein, delivering approximately 18% of the Daily Value for protein, making them an excellent plant-based alternative. Here are even more reasons that lentils are a healthy option.

• Lentils promote healthy digestion. Lentils are high in fiber, which aids in healthy digestion by promoting regular bowel movements and preventing constipation.
• Lentils help increase satiety. The fiber and protein content in lentils slow down digestion, which in turn regulates your blood sugar levels and increases satiety, allowing you to feel fuller for longer and supporting a healthy weight.
• Lentils support heart health. Another great benefit of fiber is that it helps promote low cholesterol levels, potentially preventing cardiovascular diseases, like heart attacks and strokes.
• Lentils help reduce inflammation. Lentils are packed with polyphenols—plant compounds that have anti-inflammatory and antioxidant effects—that can help prevent chronic diseases such as diabetes and arthritis.
• Lentils boost energy levels. Lentils are a good source of iron—an essential mineral that the body needs to create hemoglobin in red blood cells that carry oxygen throughout the body and assist with energy production. A 1-cup serving of lentils contains 6.5 mg of iron, which provides roughly 35 percent of the Daily Value for adults.

Our Expert Take

Lentils are an excellent alternative to consuming animal-sourced foods, and their versatility makes them easy to incorporate into daily diets. They have many health benefits, including promoting heart health and supporting weight management, and they can also help you feel full for longer, supporting weight management goals. Lentils also require a minimal amount of rainwater to grow, which means that they have a relatively low impact on the environment, especially when compared to animal agriculture. And when it comes to cost, domestically produced lentil prices are expected to remain low and safe from tariffs, making them a budget-friendly option.