Lentils, from dried, no added fat – A Low Glycemic Index Superfood

Lentils are often considered a nutritional powerhouse in the plant-based protein world, and for good reason. These tiny legumes pack a significant nutritional punch while maintaining a remarkably low glycemic index, making them an excellent choice for those monitoring their blood sugar levels.

Glycemic Index & Glycemic Load

With a glycemic index (GI) of 28.3, lentils fall firmly into the low GI category (foods with GI less than 55). This means they cause a slower, more gradual rise in blood glucose levels compared to many other carbohydrate-containing foods.

The glycemic load, which takes into account both the GI and the amount of carbohydrates in a standard serving, is only 3.42 for a 100g serving of cooked lentils. This extremely low value indicates that lentils have minimal impact on blood sugar levels when consumed in normal portions.

Nutritional Profile (per 100g serving)

• Calories: 115
• Protein: 8.97g
• Fat: 0.38g
• Total Carbohydrates: 20g
• Dietary Fiber: 7.9g
• Sugar: 1.79g
• Net Carbs: 12.1g

Health Benefits of Lentils

Blood Sugar Management

The combination of high fiber content and low glycemic index makes lentils an ideal food for blood sugar management. The soluble fiber in lentils helps slow down digestion and the absorption of carbohydrates, preventing rapid spikes in blood sugar.

Heart Health

Lentils are virtually fat-free with only 0.38g per 100g serving. They’re also cholesterol-free and contain compounds that may help reduce LDL (“bad”) cholesterol levels.

Digestive Health

With nearly 8g of fiber per 100g serving, lentils provide about 32% of the daily recommended fiber intake for adults. This fiber promotes regular bowel movements and supports a healthy gut microbiome.

Weight Management

The high protein (8.97g) and fiber content in lentils can help increase satiety and keep you feeling fuller for longer, which may aid in weight management efforts.

Incorporating Lentils Into Your Diet

Lentils are incredibly versatile and can be incorporated into numerous dishes:

• Add to soups and stews
• Use as a base for veggie burgers
• Include in salads
• Mix with rice for a complete protein meal
• Puree into dips similar to hummus

Preparation Tips

For dried lentils:

• Rinse thoroughly and remove any debris
• No soaking is necessary (unlike many other legumes)
• Cook in water or broth for approximately 15-20 minutes (depending on variety)
• Avoid adding salt during cooking as it can toughen the lentils

Conclusion

With their impressive nutritional profile, exceptionally low glycemic index and load, and remarkable versatility, lentils are a smart addition to any diet, particularly for individuals concerned with blood sugar management, heart health, or those following plant-based eating patterns.