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https://www.bluecircle.foundation/food/red-lentils

Red lentils

CARBS

40g

PROTEINS

18g

FATS

0.8g

Red lentils are moderately high in carbohydrates but also provide a good source of protein and fiber. They may not be the best choice for a strict low-carb diet but can be included in moderation.

Quantity: 100g

Glycemic Index: 26

Glycemic Load: 5

Fiber: 11g

Key Nutrients: Fiber, iron, folate, manganese

Health Impact: Red lentils have a moderate impact on blood sugar due to their carbohydrate content. The fiber and protein help moderate insulin response and digestion time.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy.

🍽️ Best Paired With (Veg)

Grilled tofu – Adds protein without significant carbs, supporting blood sugar control.
Stir-fried vegetables – Provides fiber and nutrients with minimal impact on blood sugar.
Avocado salad – High in healthy fats and fiber, helping to slow glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein and low in carbs, aiding in glycemic control.
Baked salmon – Rich in omega-3 fatty acids and protein, beneficial for overall health and blood sugar levels.
Beef stir-fry – Provides high-quality protein and is low in carbohydrates.

🥄 Smart Substitutes

Chia seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
Flaxseeds – Provides healthy fats and fiber without adding significant carbs.
Hemp seeds – Rich in protein and healthy fats, with minimal impact on blood sugar.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as lentils are absorbed slowly.
30–60 min: Gradual rise in blood sugar due to fiber and protein content.
2–3 hr: Blood sugar begins to stabilize due to the slow digestion of nutrients.

“Many in the low-carb community find that incorporating high-fiber, low-carb options like seeds or non-starchy vegetables with meals helps manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Red lentils

Can red lentils fit into a low-carb diet?

In moderation, red lentils can be part of a low-carb diet, especially when paired with other low-carb foods to balance the meal.

How can I prevent blood sugar spikes when eating lentils?

Combine lentils with sources of healthy fats and protein, and ensure portion control to minimize blood sugar spikes.

Are there any low-carb alternatives to lentils?

Consider using chia seeds, flaxseeds, or hemp seeds as alternatives that are lower in carbs and high in nutritional benefits.

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