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Red lentils cooked
CARBS
20g
PROTEINS
9g
FATS
0.5g
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.
— 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.
Download the Full Metabolic Intelligence Report (PDF)
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