Are Lentils Good for Diabetics? In-Depth Guide

Managing diabetes requires a multi-dimensional approach, and your diet is a part of this. When maintaining your diet, the major focus should be on the portions you consume and their effects on your blood sugar. While glucose is the main source of energy, in diabetes, your body finds it hard to break it down into energy, resulting in sugar accumulation in your bloodstream. This is the reason why some diabetics follow a keto diet to reduce their blood sugar spikes. If you plan for a keto diet, remember to keep your lipids and ketones in check. One question many diabetics ask is, ‘Are lentils good for diabetics?’ The answer is ‘it depends’ on how and how much you consume.

Lentils are not low in carbohydrates; in fact, they contain a significant amount of carbs. However, due to being a low glycemic index (GI) food, they do not cause a sudden spike in your sugar; instead, when absorbed, they gradually release glucose in your blood. Moreover, they have high fiber content as well, making them a considerable option for people living with type 2 diabetes, especially when consumed with non-starchy and low-carb vegetables, e.g., spinach, broccoli, or Brussels sprouts.

As shared in a study by NCBI, ‘The hypoglycemic effect of lentils has been documented frequently in the literature, yet the effect size and lentil dosage vary greatly between studies, and serving–response studies are scarce.’ When selecting lentils for your blood sugar-specific diet plan, choose the ones with the lowest glycemic index values, such as split chickpeas, which have a GI value of 8 only; however, please keep in mind that it has a high carbohydrate value of about 61 grams per 100 grams.

Why Are Lentils Good for People with Diabetes?

Lentils, like other legumes, are a great source of plant-based protein for diabetes and fiber, both of which are essential for controlling blood sugar levels. Though lentils contain carbohydrates, they fall under the category of slow-digesting carbohydrates. The glycemic index of lentils is relatively low compared to other carbohydrate-rich foods, which helps in managing A1C levels and supports overall insulin sensitivity improvement.

Do NOT add lentils to your daily diet without noticing their effects on your blood sugar levels, especially if your type 2 diabetes is a bit critical. Based on some user reviews, they take your blood sugar up slowly and keep it there. Later in this blog, we have shared those exact reviews as well.

Lentils are also rich in soluble fiber, which has been shown to improve glucose metabolism and help regulate blood sugar levels. By including fibre-rich foods for diabetes, like lentils, in their diet, individuals can stabilise their blood sugar, preventing the rapid glucose fluctuations that are often problematic for diabetics.

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List of Lentils with Restricted Carbs and Rich in Other Nutrients

While lentils are not low-carb foods, their health benefits far outweigh their carbohydrate content. Below is a summary of some popular lentil varieties and their nutritional content per 100 grams. These varieties of lentils, while not low in carbohydrates, are rich in other nutrients that are beneficial for people with diabetes:

While white chickpeas boast a low GI value, they have not been added to the above table because of their high carbohydrate value, i.e., 61 grams in approx. 100 grams.

How Many Lentils Are Good for Diabetics Every Day?

While lentils are not low in carbs, they can still be part of a healthy diet for people with diabetes. As a study shared by the University of Sydney suggests, consuming around 1/2 cup of cooked lentils per day may be beneficial for people with insulin resistance. This provides a balanced amount of fiber, protein, and healthy carbs for type 2 diabetes.

In contrast to many carbohydrate-rich foods, which can cause spikes in your blood sugar, consuming lentils in moderation and with green leafy vegetables can help prevent blood sugar spikes. It’s important to remember that portion control plays a significant role in managing diabetes, even with healthy foods like lentils.

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What Time Do Lentils Affect Your Health the Best?

Lentils can be consumed at any time of day, but are most beneficial when eaten as part of a meal with other low glycemic index foods. Combining lentils with non-starchy vegetables or lean proteins helps to enhance their effects on blood sugar regulation. Eating lentils during lunch may help prevent blood sugar spikes later in the day.

Best Combination of Lentils: Rice, Chapati, or Porridge?

Lentils can be paired with various foods, but the best combinations depend on the type of meal you’re preparing and your carbohydrate management strategy. Rice and chapati (whole wheat) are commonly paired with lentils in many cuisines, but it is crucial to opt for brown rice or whole wheat chapati to maintain the low glycemic index foods principle. These options are higher in fiber, which complements the fiber in lentils and helps control blood sugar more effectively.

Another great option is lentil porridge, especially if you’re looking for a nutrient-dense meal. This combination of lentils and water or low-fat milk provides a hearty, fiber-rich food for diabetes that helps keep you full without causing significant blood sugar fluctuations. It also helps you avoid rapid glucose spikes typically associated with refined carbohydrates.

User Feedback

In a Reddit conversation, r/diabetes_t2, a user said, “Beans and lentils are generally meh. Not great, but not terrible.” Another user said, “For me, beans do not trigger a spike, they trigger a long, slow increase that lasts for hours.” While in another thread, ‘Are beans and lentils safe foods for diabetics despite the high carbohydrate content?’, some individuals with medical backgrounds are of the view that there are no unsafe foods and all that matters is that you consume them in limited quantity.

Conclusion

Keep in mind that glucose is the main source of your energy; however, when living with diabetes, your body finds it difficult to break glucose into energy, thus, restricting it a bit, or as guided by your doctor, may be the better option. As far as the lentils are concerned, while they have a low glycemic index and some good fiber, they are high in carbohydrates as well.

You may find it useful to try half a cup of cooked lentils a day in your lunch, while keeping an eye on your blood sugar level. This way, you can easily notice whether this is a good addition to your diet or not.

Disclaimer: This is only for informational purposes. Please always consult your doctor before taking any medical action.