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brown lentils
CARBS
20g
PROTEINS
9g
FATS
0.5g
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 6
Fiber: 8g
Key Nutrients: Fiber, iron, folate, manganese
Health Impact: Brown lentils have a moderate impact on blood sugar due to their carbohydrate content, but their high fiber content can help moderate insulin response and digestion time.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus if using insulin, to manage the slower digestion and absorption rate.
🍽️ Best Paired With (Veg)
- Grilled tofu – Adds protein without significant carbs, supporting blood sugar control.
- Spinach salad – High in fiber and low in carbs, helping to stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides high-quality protein that helps to slow glucose absorption.
- Steamed fish – Low in carbohydrates and high in omega-3 fatty acids, beneficial for overall metabolic health.
🥄 Smart Substitutes
- Black soybeans – Lower in carbohydrates and higher in protein, helping to minimize blood sugar spikes.
- Chia seeds – Provide a good source of fiber and omega-3 fatty acids, which can help in managing blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as lentils are digested slowly.
- 30–60 min: Gradual increase in blood sugar due to the fiber and protein content moderating absorption.
- 2–3 hr: Blood sugar levels begin to stabilize as the body continues to digest and absorb nutrients slowly.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and proteins to slow digestion and reduce the blood sugar spike.
🤔 FAQs about brown lentils
Can I eat lentils on a low-carb diet?
Yes, in moderation. Lentils can be part of a low-carb diet if portion sizes are controlled to minimize carb intake.
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.
Download the Full Metabolic Intelligence Report (PDF)
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