g glycemic index (GI) refers to the extent to which a food increases blood sugar levels relative to a reference food, typically glucose. The glycemic index is often categorized into four levels: low (≤55), moderate (56–69), high (≥70), and very high (≥80).
Lentils are a widely consumed pulse that is particularly rich in nutrients, including dietary fiber, protein, and complex carbohydrates. Due to these nutritional qualities, lentils have a moderate glycemic index, typically ranging from 21 to 30 on the glucose scale.
The glycemic load (GL) of a food is calculated by multiplying the glycemic index (GI) of a food by its carbohydrate content and then dividing it by 100. The glycemic load provides a more accurate measurement of how quickly a particular food will affect blood sugar levels, taking into account both the quality and quantity of dietary carbohydrates.
A low glycemic index and glycemic load are beneficial for people with diabetes or those who are interested in maintaining stable blood sugar levels. They also promote feelings of fullness and satisfaction, which can help with weight management and reduce cravings.
In summary, lentils have a modest glycemic index and glycemic load, making them a healthy option for incorporating into a balanced diet, particularly for those managing blood sugar or looking to lose weight.
