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https://www.bluecircle.foundation/food/lentils
lentils
CARBS
20g
PROTEINS
9g
FATS
0.5g
Lentils are a moderate carbohydrate food and should be consumed cautiously by individuals managing diabetes.
Quantity: 100g
Glycemic Index: 32
Glycemic Load: 5
Fiber: 8g
Key Nutrients: Fiber, iron, folate, manganese
Health Impact: Lentils have a moderate impact on blood sugar levels due to their carbohydrate content but are beneficial due to their fiber and protein.
💉 Suggested Bolus
Consider a dual-wave or extended bolus to manage the slower digestion and absorption rate of lentils.
🍽️ Best Paired With (Veg)
- Grilled tofu – Adds protein without additional carbs, supporting blood sugar control.
- Avocado salad – High in healthy fats and fiber, helping to slow digestion and reduce blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides high-quality protein that helps to stabilize blood sugar levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting 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, with minimal impact on blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected as lentils are absorbed slowly.
- 30–60 min: Gradual increase in blood sugar due to the fiber and protein content moderating glucose absorption.
- 2–3 hr: Blood sugar levels begin to stabilize as the slow digestion of lentils helps maintain a steady glucose level.
“Many in the low-carb diabetes community find that incorporating lentils in moderation, especially when paired with high-protein or high-fiber foods, can help manage post-meal blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine lentils with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about lentils
Can lentils be part of a low-carb diet?
Yes, in moderation. Lentils are higher in carbs than some other options but are also high in fiber and protein, which can help manage blood sugar levels.
How can I incorporate lentils without spiking my blood sugar?
Pair lentils with high-protein or high-fat foods to slow the absorption of carbohydrates and minimize spikes.
