Lentils Glycemic Index
Lentils are well-regarded for their health benefits, particularly for those managing blood sugar. The glycemic index (GI) of lentils is about 32-38, categorizing them as a low-GI food. Foods with a low GI release glucose more slowly and steadily, making them excellent choices for blood sugar control. Lentils’ low GI makes them suitable for most diets, including diabetic and low-glycemic diets, as they help prevent rapid spikes in blood sugar levels.
Lentils Glycemic Load
The glycemic load (GL) of lentils is also low, around 5-7 per 100 grams. This low GL value means that lentils, even in moderate portions, have a minimal impact on blood glucose levels. The combination of low glycemic index and glycemic load allows lentils to provide energy steadily, making them ideal for sustaining energy levels without causing major blood sugar fluctuations.
Lentils Nutritional Profile (per 100 grams, cooked)
Lentils are packed with essential nutrients, including protein, fiber, and a variety of vitamins and minerals. Here’s a detailed look at their nutritional profile per 100 grams of cooked lentils:
| Nutrient | Amount per 100g | % Daily Value (DV) |
|---|---|---|
| Calories | 116 kcal | – |
| Carbohydrates | 20 g | – |
| Sugars | 1.8 g | – |
| Fiber | 7.9 g | 32% |
| Protein | 9 g | 18% |
| Fat | 0.4 g | – |
| Folate | 181 µg | 45% |
| Iron | 3.3 mg | 18% |
| Magnesium | 36 mg | 9% |
| Potassium | 369 mg | 8% |
| Vitamin B6 | 0.17 mg | 13% |
| Calcium | 19 mg | 2% |
| Phosphorus | 180 mg | 14% |
| Zinc | 1.3 mg | 12% |
| Water | ~69 g | – |
Lentils are especially high in fiber and protein, making them a satisfying, low-calorie food that supports digestion and muscle health. They are also a great source of folate and iron, which are essential for energy and cellular function, as well as potassium and magnesium for heart health.
With their low glycemic index, low glycemic load, and nutrient-dense profile, lentils are an excellent choice for a balanced diet and blood sugar control.
