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lentis
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 levels due to their carb content but also provide protein and fiber which can help moderate blood sugar responses.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin therapy.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, complementing the fiber in lentils for a balanced meal.
- Almond flour-based bread – Provides a low-carb alternative to regular bread, helping to maintain lower blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps moderate blood sugar spikes and increases satiety.
- Baked salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Black beans – Lower glycemic index and slightly fewer carbs per serving, helping to manage blood sugar levels better.
- Chickpeas – Higher in protein and fiber, which can help in slowing glucose absorption.
- Edamame – Lower in carbohydrates and higher in protein, aiding in better blood sugar control.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as lentils are absorbed slowly due to their high fiber content.
- 30–60 min: Gradual rise in blood sugar, much slower compared to high glycemic foods.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow and steady digestion of lentils.
— BCDF community member
🧠 Lowering Impact Tip
Combine lentils with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about lentis
Can lentils be part of a low-carb diet?
Yes, when eaten in moderation, lentils can be part of a low-carb diet due to their high fiber and protein content which helps in managing blood sugar levels.
How can I incorporate lentils into a low-carb meal without increasing carbs too much?
Pair lentils with high-protein and low-carb foods like lean meats or tofu to balance the meal and keep overall carbohydrate intake lower.
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