Lentil Chips: Nutrition, Health Benefits & Recipes

Lentil chips are a popular snack option that offer a crunchy and flavorful experience while being a healthier alternative to traditional potato chips.

These chips are typically made from lentil flour, which provides plant-based protein and a nutrient-dense snack option. They are often gluten-free, dairy-free, and suitable for various dietary restrictions, making them a versatile and inclusive snack choice.

Read on to learn the Health benefits of Lentil Chips, how to make them at home, recipes to try and the potential downsides of consuming them.

Nutritional Value

The nutritional value of lentil chips varies slightly depending on the brand and specific ingredients used. Here is an overview:

Calories: Lentil chips typically contain around 100-140 calories per serving, with variations based on the brand and flavor.
Protein: They are a good source of protein, with approximately 3-10.7 grams of protein per 28-gram serving, depending on the brand. This amount is comparable to other protein-rich foods like eggs, chicken breasts, or black beans.
Fat: Generally contain around 4.5-6 grams of fat per serving, with variations based on the specific ingredients used in the chips.
Carbohydrates: Lentil chips typically provide around 12-17 grams of carbohydrates per serving, which includes dietary fiber and sugars. The fiber content can range from 1-4.5 grams per serving, contributing to digestive health and satiety.
Sodium: Lentil chips may contain varying amounts of sodium, with levels typically ranging from 240mg to 2.4g per serving, depending on the brand and flavor.
Ingredients: Common ingredients in lentil chips include lentil flour, corn flour, sunflower oil, rice flour, corn starch, potato starch, salt, and various seasonings like green pepper powder and Himalayan sea salt.

lentil chips offer a decent amount of protein, moderate fat content, and varying levels of carbohydrates and fiber depending on the brand. They can be a flavorful and satisfying snack option that provides a balance of nutrients while being suitable for different dietary preferences like vegetarian or vegan diets.

Also Read:

Lentil Chips Health Benefits

In addition to their nutritional value, lentil chips have a number of health benefits. These benefits include:

1. Improved digestion

Lentil chips are a good source of fiber, which is important for a healthy digestive system. Fiber helps to keep the digestive system moving smoothly and can help to prevent constipation.

They also contain prebiotics, which are non-digestible fibers that feed the good bacteria in the gut. These good bacteria help to produce short-chain fatty acids, which have a number of health benefits, including reducing inflammation and improving insulin sensitivity.

How to maximize this benefit: To maximize the digestion-improving benefits of lentil chips, eat them with other foods that are good sources of fiber, such as fruits, vegetables, and whole grains.

2. Reduced cholesterol levels

Lentil chips are a good source of soluble fiber, which can help to lower cholesterol levels. Soluble fiber binds to cholesterol in the digestive tract and prevents it from being absorbed into the bloodstream. This can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.

How to maximize this benefit: To maximize the cholesterol-lowering benefits of lentil chips, eat them with other foods that are good sources of soluble fiber, such as oatmeal, beans, and apples.

3. Improved blood sugar control

Lentil chips have a low glycemic index, which means that they do not cause a rapid spike in blood sugar levels. This makes lentil chips a good choice for people with diabetes or prediabetes.

How to maximize this benefit: To maximize the blood sugar-control benefits of lentil chips, eat them with other foods that have a low glycemic index, such as vegetables, whole grains, and lean protein.

4. Reduced risk of heart disease

Lentil chips are a good source of potassium, which is an essential mineral for a healthy heart. Potassium helps to regulate blood pressure and can help to reduce the risk of heart disease. Lentil chips also contain antioxidants, which can help to protect the heart from damage caused by free radicals.

How to maximize this benefit: To maximize the heart-protective benefits of lentil chips, eat them with other foods that are good sources of potassium, such as bananas, avocados, and leafy green vegetables.

5. Improved cognitive function

Lentil chips are a good source of vitamin A, which is essential for cognitive function.

Vitamin A helps to produce neurotransmitters, which are chemicals that allow nerve cells to communicate with each other.

Lentil chips also contain antioxidants, which can help to protect the brain from damage caused by free radicals.

How to maximize this benefit: To maximize the cognitive-function-improving benefits of lentil chips, eat them with other foods that are good sources of vitamin A, such as carrots, sweet potatoes, and spinach.

6. Reduced risk of cancer

Lentil chips are a good source of antioxidants, which can help to protect the body from damage caused by free radicals.

Free radicals are unstable molecules that can damage cells and DNA, and they are thought to play a role in the development of cancer.

How to maximize this benefit: To maximize the cancer-protective benefits of lentil chips, eat them with other foods that are good sources of antioxidants, such as fruits, vegetables, and whole grains.

7. Improved bone health

Lentil chips are a good source of calcium and magnesium, which are essential minerals for bone health. Calcium helps to build and maintain strong bones, while magnesium helps to absorb calcium and prevent bone loss.

How to maximize this benefit: To maximize the bone-health benefits of lentil chips, eat them with other foods that are good sources of calcium and magnesium, such as dairy products, leafy green vegetables, and nuts.

8. Reduced risk of anemia

Lentil chips are a good source of iron, which is essential for the production of red blood cells. Red blood cells carry oxygen throughout the body, and iron deficiency can lead to anemia.

How to maximize this benefit: To maximize the anemia-reducing benefits of lentil chips, eat them with other foods that are good sources of iron, such as red meat, fish, and beans.

9. Improved skin health

Lentil chips are a good source of vitamin A, which is essential for skin health. Vitamin A helps to produce collagen, which is a protein that gives skin its strength and elasticity.

How to maximize this benefit: To maximize the skin-health benefits of lentil chips, eat them with other foods that are good sources of vitamin A, such as carrots, sweet potatoes, and spinach.

10. Reduced risk of birth defects

Lentil chips are a good source of folic acid, which is essential for the prevention of birth defects. Folic acid helps to prevent neural tube defects, which are serious birth defects that can affect the brain and spinal cord.

How to maximize this benefit: To maximize the birth-defect-prevention benefits of lentil chips, eat them with other foods that are good sources of folic acid, such as leafy green vegetables, citrus fruits, and beans.

11. Improved mood

Lentil chips are a good source of tryptophan, which is an amino acid that is converted to serotonin in the brain. Serotonin is a neurotransmitter that is associated with feelings of happiness and well-being.

How to maximize this benefit: To maximize the mood-improving benefits of lentil chips, eat them with other foods that are good sources of tryptophan, such as turkey, chicken, and fish.

12. Increased energy levels

Lentil chips are a good source of complex carbohydrates, which are slowly digested and absorbed into the bloodstream. This provides a sustained release of energy, which can help to improve energy levels throughout the day.

How to maximize this benefit: To maximize the energy-boosting benefits of lentil chips, eat them with other foods that are good sources of complex carbohydrates, such as whole grains, fruits, and vegetables.

How to Make Lentil Chips at Home

Lentil chips are easy to make at home. Here are two simple recipes:

Baked Lentil Chips

Ingredients:

1 cup of lentils
1 tablespoon of olive oil
1 teaspoon of salt
1/2 teaspoon of black pepper
1/4 teaspoon of garlic powder

Instructions:

Preheat oven to 200 degrees F (93 degrees C).
Rinse the lentils and sort them to remove any stones or debris.
Place the lentils in a bowl and add the olive oil, salt, pepper, and garlic powder. Stir to coat the lentils evenly.
Spread the lentils on a baking sheet and bake for 15-20 minutes, or until they are golden brown and crispy.
Let the lentil chips cool before serving.

Air Fryer Lentil Chips

Ingredients:

1 cup of lentils
1 tablespoon of olive oil
1 teaspoon of salt
1/2 teaspoon of black pepper
1/4 teaspoon of garlic powder

Instructions:

Preheat air fryer to 200 degrees F (93 degrees C).
Rinse the lentils and sort them to remove any stones or debris.
Place the lentils in a bowl and add the olive oil, salt, pepper, and garlic powder. Stir to coat the lentils evenly.
Place the lentils in the air fryer basket and cook for 10-12 minutes, or until they are golden brown and crispy.
Let the lentil chips cool before serving.

Delicious Lentil Chip Recipes to Try

Now that you know the nutritional value and health benefits of lentil chips, let’s explore three mouthwatering recipes that you can easily prepare at home:

1. Spicy Chili Lentil Chips

Ingredients:

1 cup dried lentils
2 tablespoons olive oil
1 teaspoon chili powder
1/2 teaspoon paprika
1/2 teaspoon garlic powder
Salt to taste

Instructions:

Cook the dried lentils according to the package instructions until tender.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a bowl, toss the cooked lentils with olive oil, chili powder, paprika, garlic powder, and salt until well coated.
Spread the seasoned lentils in a single layer on the prepared baking sheet.
Bake for 15-20 minutes, or until the lentils are crispy and golden brown.
Allow the lentil chips to coolbefore enjoying them as a spicy and flavorful snack.

2. Mediterranean Herb Lentil Chips

Ingredients:

1 cup dried lentils
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
1/2 teaspoon garlic powder
Salt to taste

Instructions:

Cook the dried lentils according to the package instructions until tender.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a bowl, combine the cooked lentils, olive oil, dried oregano, dried thyme, garlic powder, and salt. Mix well to ensure the lentils are evenly coated.
Spread the lentil mixture in a single layer on the prepared baking sheet.
Bake for 15-20 minutes, or until the lentils are crispy and lightly browned.
Allow the lentil chips to cool before serving. These Mediterranean herb lentil chips are perfect for dipping into your favorite hummus or yogurt-based dip.

3. Zesty Lime and Chili Lentil Chips

Ingredients:

1 cup dried lentils
2 tablespoons olive oil
Zest of 1 lime
1 teaspoon chili powder
1/2 teaspoon cumin
Salt to taste

Instructions:

Cook the dried lentils according to the package instructions until tender.
Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a bowl, mix the cooked lentils, olive oil, lime zest, chili powder, cumin, and salt until well combined.
Spread the lentil mixture in a single layer on the prepared baking sheet.
Bake for 15-20 minutes, or until the lentils are crispy and have a slight golden color.
Allow the lentil chips to cool before serving. The zesty lime and chili flavor combination will add a refreshing kick to your snacking experience.

Downsides of Lentil Chips

Gas and Bloating: Lentils are high in fiber, and consuming fiber-rich lentils regularly, including in the form of lentil chips, can lead to gas and bloating for some individuals1 2.
FODMAP Sensitivity: Lentils, being fermentable oligosaccharides, disaccharides, monosaccharides, and polyol (FODMAP) foods, can cause discomfort, bloating, and gas in the colon for those sensitive to FODMAPs1.
Indigestion: Lentils are often cooked with strong spices, which can cause indigestion in some people when consumed as lentil chips1.
Hyperkalemia Risk: While lentils are a good source of potassium, excessive consumption of lentils, including through lentil chips, can lead to hyperkalemia in individuals with poor kidney function. Symptoms of hyperkalemia may include vomiting, fatigue, irregular heartbeat, and difficulty breathing1.
Antinutrients: Lentils contain antinutrients like trypsin inhibitors and phytic acid that can hinder the absorption of certain nutrients and interfere with enzyme function. Properly soaking and cooking lentils can help reduce these negative effects1.
Lectins: Raw or undercooked lentils contain lectins that can be harmful if consumed. Lectins can cause digestive issues like vomiting and diarrhea and may lead to long-term problems such as difficulty absorbing vitamins and minerals or food allergies2.

In conclusion, while lentil chips offer various health benefits, it is important to be mindful of these potential downsides associated with their consumption to make informed choices based on individual dietary needs and sensitivities.

FAQs on Lentils:

Are lentil chips suitable for people with gluten sensitivities or celiac disease?

Yes, lentil chips are suitable for people with gluten sensitivities or celiac disease. Lentils are a naturally gluten-free food, and lentil chips are made from lentils that have been mashed, seasoned, and then baked or fried. This means that lentil chips do not contain any gluten, and they are safe for people with gluten sensitivities or celiac disease to eat.

How do lentil chips compare to other types of healthy snacks in terms of nutritional value?

Lentil chips are a good source of fiber, protein, and vitamins. They are also low in calories and fat. Compared to other types of healthy snacks, lentil chips are a good source of fiber and protein. For example, a 1-ounce serving of lentil chips has about 5 grams of fiber and 4 grams of protein, while a 1-ounce serving of air-popped popcorn has about 1 gram of fiber and 3 grams of protein.

Lentil chips are also lower in calories and fat than many other types of healthy snacks. For example, a 1-ounce serving of lentil chips has about 130 calories and 5 grams of fat, while a 1-ounce serving of roasted chickpeas has about 160 calories and 10 grams of fat.