Per 100g Serving — Diabetes Nutrition Facts

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

Red lentils cooked

CARBS

20g

PROTEINS

FATS

0.5g

Red lentils are moderate in carbohydrates and high in protein, making them a potentially suitable option for diabetes management when portion-controlled.

Quantity: 100g

Glycemic Index: 26

Glycemic Load: 5

Fiber: 8g

Key Nutrients: Protein, fiber, iron, folate

Health Impact: Red lentils have a moderate glycemic index and provide a gradual release of glucose into the bloodstream, which can help in managing blood sugar levels.

💉 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 stable blood glucose levels.
Avocado salad – High in healthy fats and fiber, which can help slow the absorption of any carbs and stabilize blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides high-quality protein that helps to moderate blood sugar rises.
Baked salmon – Rich in omega-3 fatty acids and protein, aiding in overall blood sugar management.

🥄 Smart Substitutes

Cauliflower rice – Lower in carbs and can help stabilize blood glucose levels compared to lentils.
Shirataki noodles – Very low in carbohydrates and calories, helping to minimize blood sugar spikes.
Chopped zucchini – Provides a similar texture with significantly fewer carbs, aiding in better blood sugar control.

⏱ Blood Sugar Timeline

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

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and avoiding starchy legumes helps maintain better glycemic control.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with a source of healthy fats and fiber, and consume in moderation.

🤔 FAQs about Red lentils cooked

Can I eat red lentils on a low-carb diet?

Red lentils can be included in small portions. Consider alternatives like cauliflower rice for a lower carb option.

How do red lentils affect blood sugar compared to other legumes?

Red lentils have a relatively lower glycemic index compared to other legumes, but they still contain carbs that can affect blood sugar levels.

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