Cooked — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/1-cup-masoor-dal

1 cup masoor dal

CARBS

40 grams

PROTEINS

18 grams

FATS

0.8 grams

Masoor dal, or red lentils, is a high-carb legume that may not align well with a strict low-carb diet for diabetes management.

Quantity: 1 cup (approximately 200 grams)

Glycemic Index: Medium (approximately 52)

Glycemic Load: 21

Fiber: 15 grams

Key Nutrients: Fiber, protein, iron, folate

Health Impact: Masoor dal has a medium glycemic index and significant carbohydrate content, which can lead to higher blood sugar levels and require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus to manage the slower digestion and absorption rate.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and low in carbs, helping to balance the meal's glycemic load.
Stir-fried vegetables – Adds fiber and nutrients with minimal carbs, aiding in overall glucose management.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides high-quality protein that helps to slow glucose absorption.
Baked fish – Rich in omega-3 fatty acids and protein, supporting cardiovascular health and glycemic control.

🥄 Smart Substitutes

Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Rich in omega-3 fatty acids and fiber, supporting blood sugar control and heart health.
Hemp seeds – Provide protein and healthy fats with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as seeds are low in digestible carbs.
30–60 min: Slow digestion of fats and proteins helps maintain stable blood glucose levels.
2–3 hr: Continued stable blood glucose due to high fiber and healthy fat content.

“Many in the low-carb community find that integrating high-fiber, low-carb options like seeds or lean proteins with meals helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about 1 cup masoor dal

Can I eat masoor dal on a low-carb diet?

Masoor dal can be included in small portions. Consider pairing it with high-fiber and protein-rich foods to balance the carbs.

What are the best low-carb foods to manage diabetes?

Foods high in protein and healthy fats, such as lean meats, fish, eggs, and non-starchy vegetables, are excellent for managing diabetes.

Have a question about 1 cup masoor dal or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.