The glycemic index (GI) of lentils is generally considered low, ranging from 18 to 36 depending on the type and preparation method. A study published in the Journal of the American College of Nutrition in 2009 found that lentils had a low glycemic index of 25, which classifies them as a low glycemic index food. Specifically, the study evaluated the glycemic index of lentils and found that when compared to glucose, all three blends of lentils, Trahana with tomato sauce and Halva prepared with currants and dried figs, had significantly lower glycemic indexes ranging from 22 to 37, and glycemic loads ranging from 5.25 to 13.38, respectively. This indicates that the effect of these meals on blood sugar levels is minimal and they can be eaten regularly by people with diabetes without concern for blood sugar spikes.
Glycemic Index and Load of Lentils
The glycemic index (GI) ranks foods based on how quickly they raise blood sugar levels, while the glycemic load (GL) takes into account both the GI and the amount of carbohydrates in a serving. Lentils have a low GI and GL, making them a suitable food choice for managing blood sugar levels and maintaining a healthy weight. The low glycemic index and load of lentils mean that they are digested slowly and release sugar into the bloodstream gradually, minimizing the risk of energy surges and preventing rapid weight gain.
Calories and Nutritional Info
Lentils are rich in plant-based protein, fiber, and a range of essential vitamins and minerals. A 100-gram serving of lentils provides around 300 kilocalories (kCAL), 24 grams of protein, 50 grams of carbohydrates, and 1 gram of fat. Lentils are also a good source of dietary fiber, which is important for promoting healthy digestion and helping to reduce the risk of chronic diseases such as obesity, type 2 diabetes, and cardiovascular disease.
Lentils have been cultivated for thousands of years and are commonly eaten as a staple food in many cultures around the world. They are also a popular addition to soups, salads, curries, and stews, making them a versatile and nutritious addition to any diet. The low glycemic index of lentils means that they can be included in healthy dietary plans to promote weight loss and manage blood sugar levels.
Dietary Specific Health and Nutrition Information
Lentils are particularly suited for individuals with diabetes due to their low glycemic index and load. Research has consistently shown that a diet rich in lentils can reduce the risk factors associated with diabetes, such as high blood sugar levels and insulin resistance. The high fiber content of lentils binds to cholesterol in the intestines and prevents it from being absorbed into the bloodstream, which helps to lower total and low-density lipoprotein (LDL) cholesterol levels.
In addition to their potential benefits for diabetes, lentils are also recommended for weight loss. One study published in the Journal of the American College of Nutrition reported that people who regularly ate pulses, including lentils, lost more weight and had lower body mass index (BMI) values than those who did not eat pulses. These findings suggest that lentils can be used as part of a weight loss diet by providing a good source of fiber, protein, and other nutrients that promote feelings of fullness and satisfaction.
Lentils (green)
GI code: 25
Glycemic load (g/Lentils): 12.5 g/100 g
Energy (kJ/kg): 1255 kJ/kg
Other Health Benefits
Lentils have also been linked to improved heart health, as they are high in nutrients that support cardiovascular health such as fiber, folate, and potassium. In addition, lentils contain antioxidants and polyphenols that are thought to protect against chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
Preparation at Home
Lentils are easy to prepare and can be added to a wide variety of dishes, from soups and salads to salads. They can be cooked in water or vegetable broth for a few minutes, and then diluted with additional liquid to achieve the desired texture. Many recipes call for adding vegetables or other healthful ingredients like spices, garlic, and洋葱 to enhance the flavor and nutritional value of the lentils.
Lentils with Lupins
Lentils mixed with lupins, which are high in protein and fiber, have been found in clinical studies to be particularly effective for weight loss. One study published in the Journal of Nutrition and Metabolism in 2017 found that in overweight and obese individuals, a diet high in legumes and protein reduced total body fat mass and liver fat content compared to a high-carbohydrate, low-fat diet without legumes, and a low-carbohydrate, high-fiber diet. Despite being high in protein and fiber, the study concluded that participants consuming the legume and protein rich diet had lower calorie intake and total energy expenditure compared to the other diets.
Lentils with Trahana
Lentils with Trahana, a fermented pasta made from whole fresh sheep's or goat's milk, contains about 71 g of carbohydrates, 12 g of protein, 3 g of fat, 1 g of dietary fiber, and 2 g of salt per 100 g. This traditional Greek fermented food has a significantly lower total carbohydrates content than most traditionalTrahana recipes, and almost 10 times more dietary fiber, which may explain the 57% reduction in postprandial blood glucose responses reported.
Lentils with Halva
Homemade halva made with currants and served with rice or naan bread is characterized by a glycemic index of 52–55 and a glycemic load between 13 and 19 g/100 g for white and black halva, respectively. Despite being a low glycemic index food, the higher glycemic load of white halva suggests that it may have a more pronounced effect on blood sugar levels than black halva.
The glycemic index of lentils is generally low and they have a low glycemic load, making them a suitable food choice for people monitoring their blood sugar levels or looking to maintain a healthy weight. In addition to their potential benefits for diabetes and weight loss, lentils are also a good source of antioxidants and polyphenols that may protect against chronic diseases.
Lentils are an excellent addition to a healthy diet富含纤维的，低GI食物。
