Beans & legumes ¡ Glycemic index
Do lentils spike blood sugar?
Not much. Lentils have a low GI of 16, and a 198 g serving (1 cup cooked) has a low glycemic load of 4. Lentils have one of the lowest GIs of any food in the international tables, and their fiber means a full cup has a low glycemic load.
Key numbers
- Glycemic index
- 16
- Low GI
- Glycemic load
- 4
- Low GL
- Available carbs
- 24 g
- 15.6 g fiber
- Serving
- 1 cup cooked
- 198 g ¡ boiled
GI vs GL for lentils
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story â how much carbohydrate a normal serving actually contains: GI Ă available carbs á 100. For lentils: 16 Ă 24 g á 100 â 4.
That figure is an average reported in the 2021 international GI tables (âLentils, boiled, mean of eight foodsâ). The 2021 average comes from eight Canadian lentil varieties (10 to 23). Across other studies in the 2008 tables, lentils averaged 32 â still firmly low.
Eating a different amount? Work out the glycemic load of your portion.
How to eat lentils with less of a spike
- Replace half the ground meat in bolognese, chili or tacos with cooked lentils.
- Serve dal with a smaller portion of rice than usual and let the lentils carry the meal.
- Keep pouches or cans of cooked lentils for quick salads and soups.
Other low-GI choices
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Frequently asked questions
What is the glycemic index of lentils?
Lentils have a glycemic index of 16, which is low. That figure is an average reported in the 2021 international GI tables (âLentils, boiled, mean of eight foodsâ). A 198 g serving (1 cup cooked) contains about 24 g of available carbohydrate, giving a glycemic load of 4 (low).
Is lentils good for prediabetes?
Lentils are one of the best foods for prediabetes: very low GI, high in fiber and a good source of plant protein. Using them in place of some meat or starch is an easy upgrade.
Are red lentils or green lentils better for blood sugar?
Both are very low GI. In the 2008 tables, red split lentils tested 21 and green lentils 37, and eight red and green lentil varieties averaged 16 in the 2021 tables.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625â1632, Supplemental Table 1
- USDA FoodData Central, FDC ID 172421: Lentils, mature seeds, cooked, boiled, without salt
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281â2283, Table 1
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 â online appendix, Table A1
Data last checked .