Download the Full Metabolic Intelligence Report (PDF)
Masoordal
CARBS
39g
PROTEINS
19g
FATS
0.8g
Quantity: 100g
Glycemic Index: 32
Glycemic Load: 12
Fiber: 8g
Key Nutrients: Protein, fiber, iron, folate
Health Impact: Masoor dal has a moderate glycemic index and provides a gradual rise in blood sugar levels, suitable for a controlled diabetic diet when portion sizes are managed.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the slower digestion and absorption rate of the lentils.
🍽️ Best Paired With (Veg)
- Cauliflower Rice – Provides a low-carb alternative to traditional rice, helping to reduce the overall carbohydrate content of the meal.
- Spinach – High in fiber and micronutrients, adding bulk and nutrients to the meal without significant calories or carbs.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – High in protein, which can help moderate blood sugar levels when paired with carbohydrates.
- Fish – Rich in omega-3 fatty acids, which are beneficial for heart health and can help in managing blood sugar levels.
🥄 Smart Substitutes
- Chana Dal – Lower glycemic index compared to Masoor Dal, helping to manage blood sugar levels more effectively.
- Green Moong Dal – Contains complex carbohydrates and fiber, which can help in slower release of glucose into the blood.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as legumes typically do not cause immediate spikes in blood sugar.
- 30–60 min: A moderate increase in blood sugar could be observed, depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels begin to stabilize due to the fiber content in Masoor Dal, which aids in slow digestion and prolonged energy release.
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and fiber, and consume in smaller portions to minimize blood sugar spikes.
🤔 FAQs about Masoordal
Is Masoor Dal suitable for a keto diet?
Masoor Dal is higher in carbs than typical keto foods, but in small portions, it can be incorporated into a modified keto plan focused on overall low-carb intake.
How can I prevent blood sugar spikes when eating Masoor Dal?
Pairing Masoor Dal with high-fiber vegetables and lean proteins can help mitigate rapid increases in blood sugar levels.
Download the Full Metabolic Intelligence Report (PDF)
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