Beans vs. Lentils: Which Plant Protein Supports Health and Longevity Best?

The Detail:

What are Beans and Lentils?

Beans and lentils are legume seeds found in pods and are available in a variety of types, including black beans, kidney beans, green lentils, and red lentils. Both are low in fat and rich in carbohydrates, fibre, and plant-based protein. Their nutrient profiles also include essential vitamins and minerals like magnesium, zinc, iron, selenium, potassium, and folate. These components are vital for energy, immune support, and cell repair, all of which are crucial for healthy ageing.

Nutritional Highlights of Beans and Lentils

Let’s take a closer look at the nutritional comparison of cooked lentils and black beans, the most studied variants:

While lentils slightly edge out on protein and iron content, black beans provide more magnesium—important for muscle and bone health. Lentils famously have a much lower glycaemic index, which means they cause a gradual rise in blood sugar

 Health Benefits of Lentils

Lentils contribute to longevity by offering several health benefits. Research shows that lentils contain carotenoids—plant pigments like beta-carotene—that promote eye health and convert into Vitamin A, which supports immunity and skin health. Additionally, lentils’ low glycaemic index helps regulate blood sugar levels, reducing the risk of type 2 diabetes.

A small study assessing blood sugar levels after eating lentils found that mixing high-glycaemic foods, like rice or potatoes, with lentils reduced post-meal blood sugar spikes significantly. This emphasises lentils as a valuable food for managing glucose levels. Another study highlighted that consuming lentils regularly lowered LDL (“bad”) cholesterol, reduced total cholesterol, and improved heart health—key factors for longevity.

Health Benefits of Beans

Beans contribute to a healthy lifespan by delivering resistant starch, a carbohydrate that behaves like fibre. Resistant starch feeds good gut bacteria, promoting the production of short-chain fatty acids (SCFAs) in the digestive system. These SCFAs improve gut health and have been linked to reducing inflammation, which is a crucial factor in preventing age-related disease.

Studies reveal that eating one cup of beans daily for several weeks can increase the proportion of beneficial gut bacteria while lowering cholesterol levels. Beans are also fibre-rich, with just one cup providing more than half of the recommended daily amount. This helps control blood sugar, aids digestion, and supports weight management—all of which contribute to increasing lifespan.

The Role of Preparation

While lentils and beans come with tremendous benefits, they also contain compounds known as antinutrients, like phytates and lectins, that may reduce nutrient absorption. For some, these compounds cause digestive discomfort, such as bloating or gas, due to poorly digested carbohydrates called alpha-galactosides.

Fortunately, proper cooking methods can minimise these effects. For example, soaking beans and lentils overnight, followed by boiling or pressure cooking, reduces antinutrients and aids digestion. In fact, soaking and pressure cooking can reduce alpha-galactosides by up to 90%. Such preparation also ensures maximum nutrient availability, making these foods even more beneficial.

How to Incorporate Lentils and Beans into Your Diet

Eating a mix of both beans and lentils ensures that you benefit from their unique nutrient profiles. The American Dietary Guidelines recommend including both in your diet, as they provide varying ratios of beneficial nutrients like fibre, protein, and amino acids.

Here are some simple meal ideas:

• Mix beans with rice for a complete vegetarian protein.
• Add lentils into soups, stews, or nutrient-rich curries.
• Use bean or lentil flours to create gluten-free pasta or bread.
• Blend beans or lentils into dips or spreads, such as hummus.

Pairing beans and lentils with other plant-based foods ensures a balanced intake of essential amino acids while promoting long-term health and variety in your meals.

A Quick Review:

Beans and lentils are both excellent plant-based protein sources with unique benefits for longevity. While lentils shine in supporting blood sugar control, beans excel in promoting gut health. Both are nutrient-dense, containing carbohydrates, fibre, and essential vitamins like magnesium, iron, and folate. Instead of choosing one over the other, consider alternating them in your meals or enjoying a combination of both for optimal health benefits. Proper preparation techniques, such as soaking and pressure cooking, can further enhance digestibility to make them even more effective.

By embracing both lentils and beans in your diet, you’ll take a significant step toward supporting your long-term health and improving your quality of life.

Source: Health.com Article on Amino Acids