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https://www.bluecircle.foundation/food/sport-whole-masoor
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Sport whole masoor
CARBS
63g
PROTEINS
24g
FATS
1g
Whole masoor, or whole red lentils, are moderate in carbohydrates and high in fiber and protein, making them a better choice than refined grains but should still be consumed in moderation by individuals managing diabetes.
Quantity: 100g
Glycemic Index: 30
Glycemic Load: 18
Fiber: 11g
Key Nutrients: Fiber, protein, iron, folate
Health Impact: The fiber and protein in whole masoor can help moderate blood sugar levels, but its carbohydrate content could still raise blood sugars if consumed in large quantities.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consuming a larger portion.
🍽️ Best Paired With (Veg)
- Grilled Tofu – Provides a high-protein addition with very low carbs, complementing the fiber in masoor.
- Stir-fried Vegetables – Adds fiber and nutrients without significant carbs, supporting overall blood sugar management.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Lean protein helps moderate blood sugar spikes and increases satiety.
- Baked Fish – Rich in omega-3 fatty acids and protein, it supports heart health and blood sugar control.
🥄 Smart Substitutes
- Chia Seeds – Lower in carbs and high in fiber, helping to stabilize blood sugar levels.
- Flaxseeds – Provides omega-3 fatty acids and fiber, aiding in blood sugar control.
- Hemp Seeds – Good source of protein and healthy fats with minimal impact on blood sugar.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as whole masoor digests slowly.
- 30–60 min: Gradual increase in blood sugar due to fiber and protein content.
- 2–3 hr: Blood sugar levels begin to stabilize due to the low glycemic index of whole masoor.
“Many in the low-carb diabetes community find that incorporating high-fiber, low-carb foods like whole masoor into meals helps manage post-meal blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with a source of healthy fats and additional fiber to slow glucose absorption.
🤔 FAQs about Sport whole masoor
Can whole masoor be part of a low-carb diet?
Yes, in moderation, as it's high in fiber and protein but lower in carbs compared to other legumes.
How does whole masoor affect blood sugar?
Whole masoor has a low glycemic index, causing a slower, more controlled rise in blood sugar.
Support Blue Circle Diabetes Foundation
Help us continue community-led diabetes support and education.
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