Are Lentils a Low Glycemic Food? | Benefits for Blood Sugar

Understanding the Glycemic Index of Lentils

The glycemic index (GI) is a measurement that indicates how quickly a food causes a rise in blood sugar. Foods that rank high on the glycemic index cause faster and more significant increases in blood sugar compared to foods that rank lower on the index.

For people with diabetes or prediabetes, choosing more low glycemic foods can help keep blood sugar levels steady and prevent unhealthy spikes. This is important for overall health and reducing the risk of diabetes complications.

Why Are Low Glycemic Foods Important?

After eating, carbohydrate-containing foods are broken down into simple sugars during digestion. These sugars enter the bloodstream, causing blood sugar levels to rise.

Low glycemic foods break down more slowly, leading to a more gradual rise in blood sugar that's easier for the body to manage. High glycemic foods cause faster and larger increases that can be more difficult to regulate.

Over time, large blood sugar spikes from high glycemic foods may increase the risk for developing prediabetes or type 2 diabetes. For those who already have diabetes, high glycemic foods can also lead to unstable blood sugar control.

The Glycemic Index of Lentils

On the glycemic index scale of 1100, lentils rank very low with a score of 29. This means that lentils cause a slower, smaller rise in blood sugar compared to higher glycemic foods.

In fact, lentils are one of the lowest glycemic foods among common beans and legumes. Their low glycemic impact makes them an excellent choice for managing blood sugar levels.

What Makes Lentils Low Glycemic?

Several key factors give lentils their low glycemic properties:

• High protein and fiber content
• Low carbohydrate content per serving
• Slow digestion rate

Together, these qualities influence how eating lentils impacts blood sugar levels.

High in Protein and Fiber

Lentils are packed with plant-based protein and fiber, containing approximately:

• 9 grams protein per 1/2 cup cooked serving
• 8 grams fiber per 1/2 cup cooked serving

Both protein and fiber help blunt the impact of carbohydrates on blood sugar. They slow digestion, which keeps blood sugar from rising too quickly after eating.

Low in Net Carbs

The total carb content of 1/2 cup cooked lentils is about 20 grams. However, over a third of those carbs come from fiber, which isn't digested.

Accounting for the indigestible fiber content, the net carb count per serving is approximately 13 grams. This carb amount has less influence on blood sugar than higher carb foods.

Slow Digestion Rate

The protein, fiber, and structure of lentils makes them time-consuming for the body to break down. Their slower digestion pace prevents blood sugar from rising too rapidly after you eat them.

Balancing lentils with non-starchy vegetables, healthy fats, and lean protein can further help manage your blood sugar response.

How Do Lentils Compare to Other High and Low Glycemic Foods?

It's useful to see how lentils stack up against other higher and lower glycemic foods. Take a look at this comparison of the glycemic index for several common food choices:

• High Glycemic Foods
  • White bread: 75
  • Rice cakes: 82
  • Baked russet potato: 85
• Moderate Glycemic Foods
  • Sweet potato: 63
  • Whole wheat pasta: 45
  • Oatmeal: 58
• Low Glycemic Foods
  • Lentils: 29
  • Kidney beans: 29
  • Chickpeas: 36

As the numbers highlight, lentils and beans offer significantly slower, steadier carb digestion and blood sugar absorption compared to refined grains and starchy vegetables.

Pairing Lentils to Balance Your Meals

Building balanced meals using lentils as your carb accompaniment is easy. Lentils have a very flexible, mild taste that works well:

• Served over salad greens with lean protein as a main course
• Blended into veggie-heavy soups, stews, and chilis
• Paired with non-starchy roasted or grilled veggies
• Added to brown rice or quinoa bowls
• Made into veggie-full tacos, burritos, enchiladas, etc.
• Used as the protein base for Buddha bowls

Combining lentils with vegetables, nuts, seeds, herbs, spices, citrus, and other flavor boosters can make for tasty, good-for-you low glycemic meals.

Should You Keep Lentils on Your Low Glycemic Diet?

If you're looking to manage blood sugar levels through your diet, lentils definitely deserve a spot. They offer:

• Very low impact on blood sugar
• High protein
• Excellent source of filling fiber
• Wide variety of nutrients
• Affordable, versatile ingredient
• Tasty complement to many healthy low glycemic foods

For individuals with diabetes or prediabetes, experts widely recommend emphasizing more low glycemic foods for better blood sugar control. Lentils nutrition can be an asset in creating meals that stabilize blood sugar.

Of course, lentils on their own won't balance blood sugar levels. But combined thoughtfully with other low glycemic foods as part of an overall healthy pattern of eating, they can be instrumental in managing diabetes or delaying its progression.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.