If your doctor has prescribed you to follow a gluten-free diet, many foods you regularly enjoy may be off-limits. Gluten is a protein found in wheat, barley and rye. Although plain lentils do not fall into these categories, some lentil preparations may include ingredients containing gluten.
For people with celiac disease, a gluten-free diet is a way of life 3. Eating even the tiniest bit of gluten can cause digestive distress, skin rashes, weakness and many other symptoms. If you do not avoid all gluten, you may develop malnutrition, cancer, additional autoimmune disorders, osteoporosis and thyroid disease. Understanding which foods contain gluten helps you protect your health.
- For people with celiac disease, a gluten-free diet is a way of life 3.
- If you do not avoid all gluten, you may develop malnutrition, cancer, additional autoimmune disorders, osteoporosis and thyroid disease.
High-Protein Gluten-Free Foods
Lentils are a legume and contain no gluten. In fact, lentils are an extremely nutritious way for people with celiac disease to fit in energy-producing carbohydrates. One cup of lentils contains 40 g of carbohydrates with 16 g of fiber, 230 calories, 1 g of fat and 18 g of protein. Lentils are also a source of the B complex of vitamins, phosphorus, calcium, iron and magnesium.
- Lentils are a legume and contain no gluten.
- Lentils are also a source of the B complex of vitamins, phosphorus, calcium, iron and magnesium.
While plain lentils do not contain gluten, some packaged versions may include wheat or barely in the seasoning. Canned lentil soups may contain wheat-based noodles, pouches of lentil curry may be sweetened with barley malt syrup, and dry lentil soup or curry mixes may include wheat starch in the seasoning packets. Make a habit of reading the ingredient list on all packaged foods to ensure there are no gluten-containing ingredients.
Coleslaw for Diabetics
Lentils lend themselves to an infinite number of preparations. Boil lentils in water or gluten-free broth for 20 to 30 minutes, until soft to the bite. You can combine them with carrots, celery, bay leaves and canned tomatoes for a gluten-free soup or add curry powder and onions for a gluten-free stew to serve with quinoa or brown rice. Saute lentil patties made with mashed lentils mixed with egg, seasoning and crushed gluten-free crackers and serve them over a green salad dressed with lemon juice and olive oil.
- Lentils lend themselves to an infinite number of preparations.
- Saute lentil patties made with mashed lentils mixed with egg, seasoning and crushed gluten-free crackers and serve them over a green salad dressed with lemon juice and olive oil.
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- National Foundation for Celiac Awareness: Celiac Disease
- USDA Nutrient Database: Lentils, Mature Seeds, Cooked, Boiled, Without Salt
- The University of Chicago Celiac Disease Center: Gluten-Free Diet
- Lentils, dry, cooked, fat not added in cooking. USDA FoodData Central. Updated April 1, 2019.
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- Polak R, Phillips EM, Campbell A. Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clin Diabetes. 2015;33(4):198–205. doi:10.2337/diaclin.33.4.198
- Ha V, Sievenpiper J, de Souza R et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. Can Med Assoc J. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727
- Sievenpiper JL, Kendall CW, Esfahani A, et al. Effect of non-oil-seed pulses on glycaemic control: a systematic review and meta-analysis of randomised controlled experimental trials in people with and without diabetes. Diabetologia. 2009;52(8):1479-95. doi:10.1007/s00125-009-1395-7
- Rebello CJ, Greenway FL, Finley JW. A review of the nutritional value of legumes and their effects on obesity and its related co-morbidities. Obes Rev. 2014;15(5):392-407. doi:10.1111/obr.12144
- Variety of lentil proteins makes recommendations on avoidance difficult. American Academy of Allergy, Asthma, and Immunology. Published July 24, 2015.
- Legumes (Including Pulses). Anaphylaxis Campaign. Published March 2019.
- Jensen K, Ni Y, Panagiotou G, Kouskoumvekaki I. Developing a molecular roadmap of drug-food interactions. PLoS Comput Biol. 2015;11(2):e1004048. Published 2015 Feb 10. doi:10.1371/journal.pcbi.1004048
- Ndidi US, Ndidi CU, Olagunju A, Muhammad A, Billy FG, Okpe O. Proximate, Antinutrients and Mineral Composition of Raw and Processed (Boiled and Roasted) Sphenostylis stenocarpa Seeds from Southern Kaduna, Northwest Nigeria. ISRN Nutr. 2014;2014:280837. Published 2014 Mar 16. doi:10.1155/2014/280837
- Anti-nutritional Factors. U.S. National Library of Medicine.
- Before You Toss Food, Wait. Check It Out! U.S. Department of Agriculture.
Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition.