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Lentil
CARBS
20g
PROTEINS
9g
FATS
0.5g
Quantity: 100g
Glycemic Index: 32
Glycemic Load: 5
Fiber: 8g
Key Nutrients: Protein, fiber, iron, folate
Health Impact: Lentils have a moderate impact on blood sugar due to their carb content but are beneficial due to high fiber and protein which aid in slower digestion and insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Almond Flour Bread – Provides a low-carb alternative to regular bread, helping to maintain stable blood glucose levels.
- Grilled Tofu – High in protein and low in carbs, complementing the nutritional profile of lentils without adding extra carbs.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Adds lean protein to the meal, aiding in satiety and blood sugar control.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and higher in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
- Hemp Seeds – High in protein and healthy fats, with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as 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 begins to stabilize due to the slow digestion of complex carbohydrates and protein in lentils.
— BCDF community member
🧠 Lowering Impact Tip
Combine lentils with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Lentil
Can lentils be part of a low-carb diet?
Yes, in moderation. Lentils are higher in carbs than some other options but are rich in fiber and protein, which can help manage blood sugar levels.
How can I incorporate lentils without increasing my carb intake too much?
Consider reducing the portion size and pairing lentils with high-protein or high-fiber foods to balance the meal.
Download the Full Metabolic Intelligence Report (PDF)
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