Lentils are one of the oldest known crops worldwide. Traditionally, lentils are cultivated across the Mediterranean and the Middle Eastern regions, where the legume is commonly used to add a rich, nutty flavor to curries, stews and casseroles. It may not look like much, but the humble little legume packs amazing benefits linked to cardiovascular health, metabolism and cell development. Like most legumes, lentils boast an impressive nutrition profile chock-full of high-quality protein, dietary fiber, good carbohydrates and micronutrients, as previously noted. Here Joanne Washburn, Food.news, explores eating lentils to lower blood sugar levels:

“If you have diabetes or are at risk of developing diabetes, it’s important that you eat the right foods to maintain healthy blood sugar levels. For diabetics, reducing blood sugar isn’t just a short-term health goal — it can actually help delay or prevent diabetes complications, such as heart and kidney diseases. Put simply, eating to maintain healthy blood sugar levels can change the course of diabetes entirely.

Foods that the body absorbs slowly are ideal for maintaining healthy blood sugar levels since they

don’t cause blood sugar spikes. Lentils are a good example of such foods. Sometimes called pulses, lentils are the dried seeds of legumes. They are great for reducing blood sugar because they are rich in fiber and protein.

In fact, a 2018 study by Canadian researchers showed that replacing half a serving of potatoes or rice with lentils can help lower blood sugar levels by more than 20 percent.

Diabetes management: replacing potatoes or rice with lentils

The Canadian study involved 24 healthy adults, who ate one of four dishes: white rice only, half a serving of white rice and half a serving of large green lentils, half white rice and half small green lentils, and half white rice and half split red lentils.

The researchers measured the participants’ blood sugar levels before they ate their assigned dish and again two hours after they ate. The experiment was repeated with white potatoes instead of white rice. The researchers said they mixed lentils with either potatoes or rice because people don’t usually eat pulses alone. Many consume pulses together with other starches as part of a bigger meal. The researchers wanted the results to reflect that.”

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