3 diabetes-friendly lentils and legumes to control your blood sugar levels (2024)

Diabetes is a very common health condition and it is a problem that requires constant care for one’s diet. It is absolutely essential to keep your blood sugar levels in check if you suffer from diabetes as fluctuating sugar levels pose a lot of health risks. So, we are here with some lentils and legumes that are great for diabetics.

A study published on the ResearchGate shows that total cholesterol and fasting blood glucose decreased significantly in a diet containing lentils. Consumption of cooked lentils as a LGI or Low Glycemic Index foods are those that don’t affect your blood sugar levels that much) food in breakfast led to reduction of Fasting Blood Sugar and improvement of glycemic control in type 2 diabetic patients.

All lentils and legumes are extremely healthy. They are high in protein and are not only good for diabetes but also prevent cardiovascular problems. “A diabetic patient’s diet needs to be naturally high in nutrients, low in calories, and include complex carbohydrates. And when one talks about diet for a diabetic, one cannot miss legumes or lentils,” says Avni Kaul, a renowned nutritionist. But here are 3 lentils which are perfect to control the blood sugar levels in diabetics.

Here are 3 lentils and legumes that are good for diabetics:

1. Chana Dal (split chickpea)

Chana dal has a very low glycemic index of 8 which basically makes it a superfood for diabetics. It is a rich source of protein and fiber which makes it an overall healthy food item. The high fiber content also regulates your blood sugar levels and keeps them in control. “It is also good for the heart as it has high potassium and low sodium content which keeps your blood pressure in control and helps in formation of red blood cells,” says Kaul.

2. Green gram (moong dal)

Any food with less than 50 glycemic index is considered good for diabetics and green gram has a glycemic index of 38. Green gram is a rich source of antioxidants which makes it great for fighting chronic diseases like diabetes. In fact, a 2015 study shows that biscuits made with the husk of green gram are also great for diabetics as they are rich in dietary fibers and hence, help regulate blood sugar levels.

3. Legumes

Chickpeas, kidney beans and black beans are particularly great for diabetes patients as they all have a GI of less than 40 and hence, these foods don’t wildly swing the glucose levels. Chickpeas especially are a rich source of dietary fibers which are great for diabetics. “High in proteins and fiber, chickpeas are filled with vitamins and minerals. Even if you are a diabetic patient, simply keep on loving chickpeas as you earlier used to,” says Kaul.

It is advised that diabetes patients include these lentils and legumes in their daily diet to keep their blood sugar levels in check!