Are Lentils Good for Diabetics? In-Depth Guide

Introduction

For people living with diabetes, making the right food choices is one of the most powerful ways to manage blood sugar levels. Carbohydrates, in particular, can have a direct impact on glucose control. That’s why many diabetic patients always wonder: Are lentils good for diabetics?

The quick answer is yes. Lentils are an excellent choice for individuals with type 1, type 2, or prediabetes. They are rich in plant-based protein, packed with fiber, and have a low glycemic index (GI), which means they release glucose slowly into the bloodstream. In this guide, we’ll explore the nutritional benefits of lentils, their role in blood sugar control, the best types of lentils for diabetics, and how to include them in a diabetic-friendly diet.

Link Between Lentils and Diabetes: Let’s Understand it

Lentils are part of the legume family, which includes beans, peas, and chickpeas. They are a great source of plant-based protein for diabetes and fiber, both of which are essential for controlling blood sugar levels. These small but mighty pulses are high in complex carbohydrates and fiber, making them a low-GI food.

Glycemic Index of Lentils

The glycemic index (GI) measures how quickly foods raise blood sugar. Foods with a GI below 55 are considered low GI. The glycemic index of lentils is relatively low as much a GI of 21–29, compared to other carbohydrate-rich foods, which helps in managing A1C levels and supports overall insulin sensitivity improvement. This makes them a smart carb choice for diabetics.

Glycemic Load and Insulin Response

The glycemic load (GL) of lentils is also low, which means they don’t cause major spikes in insulin or glucose. For diabetics struggling with insulin resistance, lentils provide steady energy without sudden highs and lows.

Still on fingerpricks?

Continuous glucose monitors (CGMs) monitor your blood sugar 24/7, without you needing to prick your fingers; many have low/high glucose alerts, and the latest ones, like Freestyle Libre 2 Plus, are even compatible with the automatic insulin delivery (AID) systems.

Nutritional Benefits of Lentils for Diabetes Management

Lentils are a powerhouse food for people with diabetes due to their nutrient-rich profile. Let’s take a quick look to understand its nutritional value.

• Plant-Based Protein: Lentils are packed with protein, promoting fullness and helping to balance blood sugar levels when combined with carbohydrates.
• Complex Carbohydrates: The carbohydrates in lentils are complex, digesting gradually to maintain steady blood glucose levels, unlike fast-digesting refined carbs.
• High Fiber: A one-cup serving of cooked lentils offers around 15–16 grams of fiber, which slows digestion and helps prevent rapid blood sugar increases.
• Essential Nutrients: Lentils are loaded with vital nutrients like magnesium, folate, potassium, and iron, supporting heart health and energy stability.
• Weight Control Support: Their high protein and fiber content make lentils satisfying, aiding in weight management, which is crucial for diabetes care.

4 Best Types of Lentils for Diabetics

Not all lentils are the same. Here’s a breakdown of which varieties may be best for diabetic diets:

• Red Lentils: Quick to cook, low GI, and easy to digest. Great for soups.
• Green Lentils: Firm texture, very high in fiber, and excellent for salads.
• Brown Lentils: The most common type, versatile for stews and curries.
• Black Lentils (Beluga): Packed with antioxidants, offering added anti-inflammatory benefits.

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.

Diabetes Management and Health Benefits of Lentils

Incorporating lentils into your diet offers multiple advantages for managing blood sugar and enhancing overall well-being.

• Blood Sugar Regulation: Lentils have a low glycemic index and are rich in fiber, which helps stabilize blood glucose levels after meals, making them a great choice for diabetic meal plans.
• Heart Health Support: Diabetes raises the risk of cardiovascular issues. Lentils provide potassium, folate, and magnesium, which promote healthy heart function and help manage blood pressure.
• Prediabetes Management: For individuals with prediabetes, lentils can help maintain stable blood sugar levels, potentially delaying or preventing the progression to type 2 diabetes.
• Lower HbA1c Levels: Regularly eating lentils may reduce HbA1c levels (a measure of average blood sugar over three months), potentially decreasing the risk of diabetes-related complications.
• Enhanced Insulin Sensitivity: For those with type 2 diabetes, lentils can improve how effectively the body uses insulin, aiding in better glucose processing.

Note: William Michael, a CGM monitor user, shared how incorporating lentils into his daily diet affects his blood sugar levels. He reported a fasting blood sugar of 120 mg/dL and a post-meal level of 160 mg/dL when checked with Dexcom G7.

Recommended Daily Intake of Lentils for Diabetics

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.

Ready to make informed decisions?

Get a benefits check with CGM Monitors today and see if you qualify for a CGM system. Receive your supplies at your door with 0 delivery charges (within the USA).

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.

Lentils vs Other Foods

• Lentils vs Rice: Lentils have a much lower GI than white rice, making them a better choice for diabetics.
• Lentils vs Chickpeas: Both are healthy, but lentils generally have slightly lower GI values.
• Lentils vs Beans: Beans are also beneficial, but lentils cook faster and may cause less digestive discomfort.

What the NCBI Report Says

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.

When Lentils May Not Be Suitable

• Digestive Issues: Lentils are high in fiber and may cause bloating or gas. People with irritable bowel syndrome (IBS) or digestive sensitivities should start with small portions.
• Low-Potassium Diet: Since lentils are naturally rich in potassium, they may not be suitable for people with heart or kidney conditions requiring potassium restriction.Severe Kidney Problems: Lentils are high in potassium and phosphorus. People with chronic kidney disease may need to limit these minerals to avoid complications.
• Gout or High Uric Acid Levels: Lentils contain purines, which can contribute to higher uric acid levels and trigger gout flare-ups in sensitive individuals.

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.

Frequently Asked Questions