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https://www.bluecircle.foundation/food/masoor

Masoor

CARBS

20g

PROTEINS

FATS

0.5g

Masoor dal, or red lentils, is a moderate-carb food that can be included in a diabetes meal plan if portion-controlled.

Quantity: 100g

Glycemic Index: 26

Glycemic Load: 5

Fiber: 8g

Key Nutrients: Fiber, iron, folate, magnesium

Health Impact: Masoor dal has a moderate impact on blood sugar due to its carb content but is mitigated by its fiber and protein.

💉 Suggested Bolus

Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of lentils.

🍽️ Best Paired With (Veg)

Cauliflower Rice – Provides a low-carb alternative to rice, helping to reduce the overall carbohydrate content of the meal.
Spinach – Low in carbs and high in fiber, adding bulk and nutrients without significantly affecting blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled Chicken – High in protein, which can help moderate blood sugar spikes when paired with carbs.
Fish – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.

🥄 Smart Substitutes

Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
Hemp Seeds – Good source of protein and healthy fats with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as masoor dal is absorbed slowly due to its fiber content.
30–60 min: Gradual increase in blood sugar, depending on individual metabolic response.
2–3 hr: Blood sugar begins to stabilize as the high fiber content moderates glucose absorption.

“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb foods like masoor dal in moderation can help manage glucose levels effectively, especially when paired with protein and healthy fats.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and protein to slow digestion and reduce the glycemic response.

🤔 FAQs about Masoor

Can masoor dal be part of a low-carb diet?

Yes, in moderation. Masoor dal is higher in carbs than some alternatives but is also high in fiber, which can help manage blood sugar levels.

What are the best ways to cook masoor dal for a diabetic diet?

Cook it with plenty of vegetables and lean proteins, and avoid adding high-carb ingredients like potatoes or rice.

Have a question about Masoor or any other topic related to diabetes?

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