Diabetes-Friendly Foods: Sweet Potatoes, Fruit & More

Understanding the Glycemic Index

The glycemic index is a measurement that ranks foods rich in carbohydrates according to their effect on blood sugar levels. Foods are scored on a scale of 1 to 100+. The higher the number, the more that food impacts blood sugar.

Low Glycemic Foods

Foods with a glycemic index of 55 or less are considered low on the glycemic index. These foods break down slowly during digestion, causing a gradual rise in blood glucose rather than a spike.

High Glycemic Foods

Foods with a glycemic index over 70 are considered high glycemic foods. These break down rapidly into blood glucose, triggering more insulin production and causing energy crashes later.

The Glycemic Index of Red Lentils

Red lentils have a low glycemic index, meaning they do not significantly impact blood sugar levels. Specifically:

Raw Red Lentils

Raw red lentils have a glycemic index of 32, which is extremely low. This makes them an excellent choice for controlling blood sugar.

Cooked Red Lentils

Cooked red lentils have a slightly higher glycemic index, but at 36, they are still considered low glycemic. The process of cooking breaks down some starches into sugars, raising the index a bit.

Red Lentil Nutrition

In addition to being low glycemic, red lentils offer a powerhouse package of nutrition:

Protein

One cup of cooked red lentils contains about 18 grams of protein. This makes them an affordable, meatless protein source for many dishes.

Fiber

A single cup of cooked red lentils also provides 16 grams of fiber, over half an adults daily needs. Fiber slows digestion, which further lessens blood sugar impact.

Folate

Red lentils supply almost all of the recommended daily intake for folate in just one cup when cooked. Folate helps make red blood cells and metabolize carbohydrates.

Benefits of Red Lentils for Diabetes

For people with diabetes or others looking to control blood sugar swings, red lentils offer many advantages thanks to the combination of being low glycemic and high in nutrients like fiber and protein.

Steady Energy Levels

The low glycemic index of red lentils prevents surges and crashes in blood sugar. This promotes more consistent energy levels rather than reactive highs and lows.

Improved Insulin Sensitivity

Over time, replacing high glycemic foods with low glycemic foods like red lentils can lower insulin resistance. This allows your body to properly manage blood sugar again.

Increased Satiety

High protein and fiber red lentils satisfy hunger effectively. This reduces between-meal snacking on foods that might spike blood sugar.

Lowered Cardiovascular Risks

Red lentils help mitigate heart disease risk factors inflated by diabetes like hypertension and blood lipid problems. The high nutritional content benefits circulation.</

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.