Download the Full Metabolic Intelligence Report (PDF)
black lentils
CARBS
20g
PROTEINS
9g
FATS
0.5g
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 6
Fiber: 8g
Key Nutrients: Fiber, Iron, Protein
Health Impact: Black lentils have a moderate impact on blood sugar due to their carb content but are mitigated by their fiber and protein, which slow digestion and insulin response.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of lentils.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-quality protein source that does not affect blood sugar levels.
- Avocado salad – Rich in healthy fats and fiber, helping to slow digestion and prevent blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps moderate blood sugar levels and adds satiety without carbs.
- Baked salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
🥄 Smart Substitutes
- Chia seeds – Lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
- Hemp seeds – Provide a good balance of omega-3 and omega-6 fatty acids, beneficial for heart health and blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as black lentils are absorbed slowly due to their high fiber content.
- 30–60 min: Gradual increase in blood sugar, much slower than high-glycemic foods.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion and absorption of complex carbohydrates in black lentils.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and leafy greens to slow glucose absorption.
🤔 FAQs about black lentils
Can black lentils be part of a low-carb diet?
Yes, when eaten in moderation and paired with other low-carb foods, black lentils can be incorporated into a low-carb diet effectively.
How do black lentils affect blood sugar compared to other legumes?
Black lentils have a lower glycemic index than many other legumes, resulting in a slower and more gradual impact on blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
From the blog
Empowering the diabetes community with expert insights, support, and resources.