You’ve probably come across countless videos and posts claiming lentils are inferior because they’re low in protein compared to meat. They lack essential amino acids, have a low protein score, are calorie-packed, can spike insulin, are hard to digest—can cause bloating.
So, is it even worth dwelling on them? Should we write lentils off completely? What should the vegetarian population do? And what about Indians—one of the world’s largest vegetarian populations? Have they been protein-deficient all along?
Let’s explore how to get the best out of lentils, how they compare with meat, and what’s really required—digestively and nutritionally—to make both options work.
The Essential Amino Acid Problem
Lentils are considered an incomplete protein because they lack two essential amino acids: methionine and cysteine—critical for protein synthesis and must be obtained from food. In contrast, meat provides all essential amino acids in the right proportions, making it a “complete” protein source.But traditional cultures, especially in India, solved this nutritional gap centuries ago.
How? Through smart food pairings.
- Grains like rice, wheat, or millets contain the amino acids that lentils lack.
- When paired together, like in dal-chawal or khichdi, the result is a complete protein meal from plant sources—no supplements or lab formulas needed.
2nd Problem: Daily Protein Allowance
Here’s the next challenge—quantity.
To match the protein in 100g of meat, you’d need:
- 2 cups of cooked lentils,
- Plus½ cup rice or 2 rotis, to complete the amino acid profile.
Between the lentils and grains, there’s an overload of carbohydrates — lentils themselves contain a significant amount, and grains are almost pure carbs. Together, this combination leads to the third problem…
Problem 3: High Carbs, Calories & Insulin Spikes
This combo, while nutritionally complete, comes with:
- A high carbohydrate load
- More calories
- And for prediabetics or those trying to lose weight, this could mean blood sugar spikes and insulin surges.
So yes, you meet your protein goal—but at the cost of calorie overload.
The Fix?
- Replace some of the carbs with higher-protein options like soy.
- If you’re an eggetarian, add an egg instead of doubling grains.
Example of a balanced plate:
2 cups cooked lentils + 1 egg + 1 roti
It’s a balancing act—between protein needs, insulin load, and overall calorie intake.
Problem 4: Digestibility – PDCAAS Score
The next big concern is digestibility—how well your body can absorb and utilize the protein.
Meat scores a perfect 1 on the PDCAAS [ Protein Digestibility corrected amino acid score]
- That’s because animal proteins are structurally similar to human proteins than the lentils are to human proteins—making them easier to break down and absorb.
- Cooking denatures meat proteins, making them even more accessible to enzymes.
While Cooked lentils have a Score around 0.7 so they are hard to digest, harder for the proteins to be extracted from the lentils.
Here we use the age old practice of our grandmoms or use the principles of Ayurveda-
- soak the lentils for a few hours. Soaking and then cooking raises the score to 0.8 — close to meat!
- Throw in spices like cumin, coriander, asafoetida and cook them in ghee making them more easy to digest.
Lastly – Digestion Issues in the Elderly and few people.
Even with all this, lentils can be difficult for:
- The elderly
- People with IBS-like symptoms, bloating, or gas
- Individuals with Vata imbalance or low Agni (digestive fire)
So while lentils can work wonderfully, they need to be prepared and eaten mindfully—especially as we age.
So is Meat the Better Option?
Nutritionally, yes—meat ticks many boxes:
- Complete amino acid profile
- High digestibility
- Lower carb/calorie load for the protein content
But again, it’s not that simple.
- People tend to overeat meat these days because the prevailing belief is that the more protein you consume, the more benefits you gain
- Overdosing on proteins can stress the liver and kidneys.
- It can weaken Agni and build Ama (toxins)—especially in people with sluggish digestion or Kapha imbalance.
- Red meat (like beef) is also high in saturated fats, which burden the body over time.
- We are not even going to talk about the hormone content and the quality of meat available.
So even meat needs to be eaten with awareness and moderation.
Conclusion: What Should You Do?
If You’re Vegetarian:
- Always soak and cook your lentils and grains
- Combine lentils with grains, soy, or eggs
- Use old grains to reduce insulin spikes
- If calories aren’t a concern, add paneer or dairy
- Use digestion-supporting spices like cumin, ginger, garlic, asafetida
- Watch your portions to keep calories in check
If You’re Non-Vegetarian:
- Choose lean meats like fish or chicken
- Watch your portion size so as not to strain the liver
- Avoid red meat daily; if you eat red meat, prefer goat
- Always support digestion with spices and herbs
Most Important Rule: Agni First, Quantity Second
No matter your protein source—meat or lentils—it’s your digestive fire (Agni) that determines whether your body actually uses what you eat.
Eat just enough—because even the best food becomes Ama (toxic buildup) if undigested.
Eat mindfully, in balance, and based on your digestive strength.
In all cases — support your digestion, and your body will get the protein it needs.
Simmi Chopra is a highly accomplished Ayurvedic Practitioner with a unique blend of expertise in traditional Ayurveda and modern science. Trained in the ancient healing system, she completed the prestigious Ayurveda Doctor program from Kerala Ayurveda. Based in New York City, Simmi practices at SIDH Ayur, where she offers personalized Ayurvedic therapies, dietary guidance, lifestyle recommendations, and herbal solutions to help clients achieve holistic balance. Check out her YouTube link- https://youtu.be/n1NkkQw9gdI
