Are Water Lentils the Best Vegan Protein?

How are water lentils eaten?

Water lentils are eaten as part of a healthy diet in various Asian countries and can be used in salads, curries, stir fry dishes, and more.  They taste a lot like watercress.  You can also buy water lentils in supplemental brands and trademark  called  Lentein®.

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Water lentils nutrition

Water lentils are very nutritious compared to many foods, including most legumes and lentils.

Unlike most plants, water lentils are such a high-quality protein that they are similar in amino acid profile to whey protein powder [R]. 

This is rare and unheard of among plant-based proteins! Water lentils contain all of the essential amino acids.

A nutrient-rich food and allergen-free food, water lentils also contain many vitamins, minerals, dietary fiber, healthy fatty acids like omega 3 fats, and antioxidants.

The US Food and Drug Administration (FDA) recently issued a generally recognized as safe (GRAS) statement for water lentils.  They also submitted a No Objection Letter for LENTEIN® plant protein [R]. This means that water lentils pose no health threats and are safe for all to eat. They meet standards for food safety.

Comparison of water lentils to regular lentils

Water lentils contain a higher amount of some key nutrients and antioxidants than your typical green lentil, red lentil, or brown lentil [R]. How much more?

• Double the iron
• Almost double the protein
• Complete amino acid profile
• A hundred times more omega 3’s per 100 grams
• 3 times as much fiber
• 5 times more lutein

Based on these facts, one could consider water lentils a superfood. These nutrients also will likely absorb better because water lentils do not contain lectin [R].

Phytates also bind nutrients, and they are also known as antinutrients.

While legumes contain phytates, water lentils contain minimal amounts of phytates.  It is always possible to soak, ferment, and cook legumes to help reduce most phytates in your lentils and legumes.

Plant-based vitamin B12?

Water lentils are now identified as one of the only bio-available plant sources of vitamin B12, according to Parabel.  While I haven’t yet seen the quantity of vitamin B12, this is a hopeful area for a plant-sourced vitamin B12.

Water lentils do not contain any lectins. This is why they may be very useful for people with digestive issues, such as leaky gut, or for autoimmune issues. 

Are water lentils keto?

Water lentils have zero net carbs.

All of the carbohydrate content in water lentils are from fiber, which does not turn to sugar in your blood.

In contrast, red lentils and green lentils are not on your keto food list.

Keto diets are not for everyone, but they can be supportive for many health conditions, including seizures, managing diabetes, helping with weight loss, inflammation, and supporting healthy mitochondria [R].

Water lentils are also great on a Mito Food Plan because they support healthy, energy-burning mitochondria [R].

Water lentils are sustainable food

Growing water lentils is a very sustainable process.  According to Sustain Web, a sustainable food definition is not a singular term, but almost always includes the following: Food should be produced, processed, distributed, and disposed of in ways that:

• Help make thriving local economy and lives
• Protect plant and animal diversity and welfare
• Avoid destroying natural resources
• Provide quality food that is safe and healthy

Lectins in plants

Plants have an amazing ability to protect themselves from pests and also from animals that might want to eat them.  A protective compound (for themselves) that plants make is called lectins.

Lectins are a type of protein that can bind to carbohydrates and sugars in the digestive tract.  From there, they can have either positive or negative effects. This protein is found in about a third of the foods on the planet and is especially high in foods like [R]:

• • kidney beans
  • black beans
  • green, red, or brown lentils
  • wheat
  • tomatoes
  • potatoes
  • peppers

Lectins can help with normal functions in the body and may even help prevent cancer[R]  However, lectins, in large amounts,  have binding properties that can cause [R]:

• nutrient deficiencies
• poor digestion
• cause severe intestinal damage
• leaky gut
• immune reactions

Lectin free water lentils

Compounds like lectins can make vegetarian and vegan diets challenging, but water lentils are free of these compounds.

Aquatic plants like water lentils do not contain any lectins, so are very useful for people who suffer from a leaky gut or autoimmune issues.  They fit quite nicely into an autoimmune protocol or AIP recipes. This is why I believe that water lentils make the best non-dairy protein powders out there. 

Another great aquatic plant to try on a low lectin diet is called chlorella.  Low lectin diets and lectin-free diets became popular with Dr. Gundry and his Plant Paradox book over the last few years.

While research remains early on the topics of the effects of lectins and health, it is likely that some people have lectin sensitivities and should limit them.  You may want to read more about the Plant Paradox here.