Are Cooked Lentils (Fat Added in Cooking) Keto Friendly?
Answer: Cooked lentils are not keto-friendly, even with added fat. They're high in carbs (20g per cup) and low in fat. The added fat doesn't offset the carb content. Keto diets typically limit carbs to 20-50g daily, making lentils too carb-heavy.
Cooked lentils with added fat are a legume-based dish that provides a mix of nutrients. Here's a detailed analysis for ketogenic dieters:
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Macronutrient profile: Per cup (196g), cooked lentils contain 323 calories, 36.71g carbohydrates, 16.44g protein, and 13.25g fat. The fat profile includes 1.68g saturated, 6.495g polyunsaturated, and 4.353g monounsaturated fats.
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Net carbs: 22.21g (36.71g total carbs - 14.5g fiber), which is relatively high for keto.
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Keto compatibility: Cooked lentils are generally not well-suited for a strict ketogenic diet due to their high net carb content.
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Potential benefits: High fiber content (14.5g) supports digestive health and may aid in feeling full. The protein content is beneficial for muscle maintenance.
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Drawbacks: The high net carb count can easily exceed daily carb limits for most keto dieters, potentially disrupting ketosis.
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Serving suggestion: If incorporating lentils, limit to a very small portion (e.g., 1/4 cup) as part of a larger, low-carb meal.
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Other health benefits: Lentils are rich in minerals like iron, potassium, and folate, and contain antioxidants.
For strict keto dieters, cooked lentils are best avoided due to their high carb content. However, those following a more flexible low-carb approach might include small amounts occasionally. Always consider how lentils fit into your overall daily macronutrient goals, and be mindful of portion sizes to maintain ketosis.
