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Masoor dal cup
CARBS
40g
PROTEINS
18g
FATS
0.8g
Quantity: 1 cup (approximately 200g)
Glycemic Index: 30
Glycemic Load: 12
Fiber: 15g
Key Nutrients: Protein, fiber, iron, folate
Health Impact: Masoor dal has a moderate glycemic load and can cause a moderate rise in blood sugar levels. Its high protein and fiber content can aid in slower digestion and a more gradual insulin response.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion rate of lentils.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, helping to balance the meal's macronutrient profile and aid in satiety.
- Stir-fried Vegetables – Adds fiber and nutrients with minimal impact on blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides a high-quality protein source that helps moderate blood glucose levels.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Chia Seed Pudding – Offers high fiber and omega-3 fatty acids, which can help in slowing down glucose absorption.
- Cauliflower Rice – Provides a low-carb alternative with fewer calories and a low glycemic index to help maintain stable blood sugar levels.
- Zucchini Noodles – Low in carbs and calories, helping to prevent blood sugar spikes post-meal.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact on blood sugar as the body begins to digest the food.
- 30–60 min: Moderate rise in blood sugar depending on the portion size and preparation method of the dal.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content of the dal aids in slow sugar release.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber, such as adding vegetables and using olive oil in preparation.
🤔 FAQs about Masoor dal cup
Is masoor dal good for a low-carb diet?
Masoor dal can be included in moderation due to its higher carb content compared to other low-carb options. Pairing with high protein and fat foods can help mitigate blood sugar spikes.
How can I make masoor dal more diabetes-friendly?
Limit portion sizes, increase the fiber and protein content of the meal by adding vegetables and lean protein sources.
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