It depends™. For 1 cup (~200 grams):
- Lentils, sprouted, cooked, stir-fried: Too low to be detected
- Lentils, sprouted, raw: Too low to be detected
- Lentils, mature seeds, cooked, boiled: 3.4 mcg, 4% Daily Value (DV)
- Lentils, raw: 9.6 mcg, 12% DV
Verdict: Depends on your lifestyle. If you already eat raw lentils, I wouldn’t change. But if you are looking to incorporate lentils into your diet more (benefits to follow), anticipate the need for an increase in warfarin/coumadin dose.
Lentils are a rich in dietary fiber (soluble and insoluble). Soluble helps with lowering cholesterol and blood sugar/glucose, while insoluble helps prevent digestive disorders like Irritable Bowel Syndrome (IBS) and diverticulosis. Legumes in general are associated with a whopping 82% reduction in risk of coronary heart disease. People eating 21 grams of fiber per day had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least (5 grams daily). Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD. The folate, iron, and magnesium content is also a big plus.
Here’s instructions for preparing lentils – very quick compared to navy or black beans.
