An individual with diabetes must constantly monitor their diet because it is a very common health condition. For those who have diabetes, controlling blood sugar is crucial since there are numerous health risks associated with unstable blood sugar levels. A great food option to consider is lentils, but are lentils good for diabetics? We have some lentils here that are excellent for those managing diabetes.

What are the types of lentils?

The edible seeds of the legume family are called lentils. They grow in pods, just like peas and beans do. The most typical kinds are:

Brown lentils (European lentils): Brown lentils are the least expensive variety of lentils and keep firm, making them an excellent substitute for black beans in burgers and soup.

Green lentils (French lentils): These nutty-flavored lentils remain firm when cooked. They taste well in salads in particular.

Red lentils: These sweet and mild lentils cook up the quickest; they work well in purees and Indian dals. Yellow and orange varieties of lentils are also available.

Black lentils: The tiniest form, these lentils resemble caviar. They go by the name Beluga lentils, in reality.

Highly nutritious

Lentils are frequently ignored, despite their low cost and ability to provide a wide range of nutrients. For example, they are a great source of potassium, magnesium, zinc, and B vitamins. Many wonder, are lentils good for diabetics? With over 25% protein, lentils make an excellent meat substitute. They’re also a fantastic source of iron, which vegetarian diets might occasionally be deficient in.

One cup (198 grams) of cooked lentils typically offers the following nutrients, though the nutritional composition of different types of lentils may vary slightly:

• Calories: 230
• Carbs: 39.9 grams
• Protein: 17.9 grams
• Fat: 0.8 grams
• Fiber: 15.6 grams
• Thiamine: 28% of the DV
• Niacin: 13% of the DV
• Vitamin B6: 21% of the DV
• Folate: 90% of the DV
• Pantothenic acid: 25% of the DV
• Iron: 37% of the DV
• Magnesium: 17% of the DV
• Phosphorus: 28% of the DV
• Potassium: 16% of the DV
• Zinc: 23% of the DV
• Copper: 55% of the DV
• Manganese: 43% of the DV

Because of their high fiber content, lentils promote regular bowel motions and the development of beneficial gut flora. Consuming lentils might strengthen your digestive system and make your feces heavier.

Moreover, lentils include a wide variety of advantageous plant components known as phytochemicals, many of which offer protection against long-term illnesses like type 2 diabetes and heart disease.

How lentils affect blood sugar levels

Foods with a low GI (low glycemic index) include lentils. This indicates that it takes longer for the carbohydrates in them to ferment and release sugar into the blood.

Therefore, they don’t cause your blood sugar to spike right away. Because of this, they are a reliable and healthy dietary group for those managing the problems of diabetes mellitus.   

Here are three lentils and legumes that are suitable for diabetics:

1. Chana Dal (split chickpea)

With a glycemic index of only 8, chana dal is practically a superfood for people with diabetes. It is generally a nutritious dietary item because it is a great source of fiber and protein. Also, the high fiber content controls and maintains your blood sugar levels. Because of its high potassium and low sodium content, which serve to maintain blood pressure and promote the production of red blood cells, it is also beneficial to the heart.

2. Green gram (moong dal)

Green grams have a glycemic index of 38, which is less than 50, making them an ideal food for diabetics. Because green grams are high in antioxidants, they are excellent for preventing and treating chronic illnesses like diabetes. Actually, according to a 2015 study, biscuits produced from the green gram’s husk are excellent for diabetics because they contain a lot of dietary fiber, which helps to control blood sugar levels.

3. Legumes

Due to their low GI of less than 40, chickpeas, kidney beans, and black beans are especially beneficial for diabetics as they do not cause significant fluctuations in blood sugar levels. High in proteins and fiber and and rich in vitamins and minerals, chickpeas are an especially good source of dietary fiber for diabetics.

Benefits of Lentils for diabetes

Stabilize your blood sugar

Lentils’ soluble fiber contributes to blood sugar stabilization. Due to their high content of complex carbs, lentils can be beneficial if you suffer from insulin resistance, hypoglycemia, or diabetes.

• Maintain control over your blood sugar levels.
• Regulate your cholesterol levels.
• Regulate your hunger
• Reduce your chance of developing type 2 diabetes

High in protein

Lentil has the highest protein content of any vegetable other than soybeans, at 25%. Protein is required to maintain normal growth and development.

Important minerals and antioxidants

• Important minerals like iron, magnesium, and zinc can be found in lentils. Anemia is brought on by an iron shortage, and zinc is one of several elements needed to fight off infections.
• Antioxidants, including vitamin A and vitamin C, which bind to and eliminate free radicals, are also found in lentils and help prevent oxidative cell damage. Additionally, rich in phytochemicals called tannins, which inhibit the formation of cancer cells, lentils are a valuable supplement to any diet.

How should I prepare lentils?

It’s easy to cook and prepare lentils. Unlike many other beans, dry lentils don’t require an overnight soak in water. Simply rinse them to get rid of any debris or grime. Throw away any lentils that are spoiled or broken.

Lentils come in two varieties: whole, still in their husks, or split, already dehusked. Lentils are also available in canned.

Red lentils cook up quickly—about five minutes is typical. Plan because some varieties can require cooking for up to 20 minutes or longer. Place them in a pot with a half-inch of water on top, then bring it to a boil. Cover and simmer over low heat. Regularly check and add water as necessary. Lentils can be mixed into salads or blended into soups, sauces, and dips. 

Are lentils safe for everyone?

Lentils are safe to eat as part of a normal diet for most people. However, lentils also have organic substances known as anti-nutrients. These compounds attach to minerals, such as zinc and iron, making it more difficult for human bodies to absorb them. Lentils can be soaked and cooked to lessen this impact.

If you experience an allergic reaction to other legumes, such as chickpeas, you might also have a lentil allergy. It’s not that strange. 

To determine whether you have a food intolerance or allergy, consult a healthcare professional. Speak with a provider about any additional worries if you choose to increase the amount of lentils in your diet.

Conclusion

When it comes to diabetes-related problems like diabetic neuropathy, prevention is better than cure. Regular testing is essential to monitor your HbA1c and blood sugar levels, particularly if you have prediabetes or a family history of the condition. Many wonder, are lentils good for diabetics? As soon as you are informed of a diagnosis, you should consult with your doctor and look for a comprehensive and scientific diabetes management or reversal plan.

For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.

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