Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/boiled-red-lentils

Boiled red lentils

CARBS

20g

PROTEINS

FATS

0.5g

Boiled red lentils are moderate in carbohydrates and high in fiber and protein, making them a better choice than high-glycemic foods, but should still be consumed in moderation by individuals managing diabetes.

Quantity: 100g

Glycemic Index: 26

Glycemic Load: 5

Fiber: 8g

Key Nutrients: Fiber, protein, iron, folate

Health Impact: The fiber and protein in red lentils can help moderate blood sugar levels and insulin response, though the carb content requires careful portion control.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus if on insulin therapy to manage the moderate carbohydrate content.

🍽️ Best Paired With (Veg)

Grilled Tofu – Adds protein without significant carbs, supporting stable blood glucose levels.
Stir-fried Vegetables – Provides fiber and nutrients with minimal impact on blood sugar.
Avocado Salad – Healthy fats in avocado can help slow carbohydrate absorption and stabilize blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – High in protein and low in carbs, helping to maintain steady glucose levels.
Baked Salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide minimal carb content.
Beef Stir-fry – Lean beef provides protein that helps to slow digestion and glucose absorption.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and higher in fiber, helping to reduce blood sugar spikes.
Flaxseeds – Provides healthy fats and fiber, aiding in slower digestion and glucose absorption.
Hemp Seeds – Rich in protein and healthy fats with minimal impact on blood sugar levels.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as lentils are absorbed slowly.
30–60 min: Gradual rise in blood sugar due to fiber and protein content.
2–3 hr: Blood sugar begins to stabilize as the body continues to digest lentils slowly.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb foods like seeds or non-starchy vegetables with meals helps manage post-meal blood sugar spikes more effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and additional fiber to slow glucose absorption.

🤔 FAQs about Boiled red lentils

Can I eat lentils on a low-carb diet?

In moderation, lentils can be part of a low-carb diet due to their fiber and protein content, but portion control is key.

How do lentils affect blood sugar compared to other legumes?

Lentils generally have a lower glycemic index than many other legumes, resulting in less dramatic blood sugar spikes.

Are there any specific cooking methods for lentils to keep the carb content lower?

Cooking lentils with plenty of water and combining them with fiber-rich vegetables can help minimize their glycemic impact.

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