**1. The Small but Mighty Superfood: Lentils**
Lentils are a type of legume that is especially recommended for people with diabetes. This is because they have the most ideal nutritional combination for blood sugar management: ‘protein + complex carbohydrates + dietary fiber.’
**2. The Secret to Blood Sugar Stability**
– **Very Low Glycemic Index (GI):** The GI of lentils is in the 20-30 range, which is among the lowest of almost all foods. After consumption, blood sugar rises very slowly and gradually.
– **Rich in Soluble Dietary Fiber:** The fiber in lentils slows down the speed of digestion and absorption, preventing a rapid rise in blood sugar.
– **High Protein Content:** Protein helps you feel full for longer, preventing overeating and helping to keep blood sugar levels stable after meals.
**3. Additional Health Benefits of Lentils**
Lentils are rich in essential minerals such as folate, iron, magnesium, and potassium. Magnesium plays an important role in improving insulin sensitivity, while folate and potassium are important for protecting cardiovascular health. This is a great help in preventing diabetic complications.
**4. How to Consume**
– **Mix with Rice:** Mixing lentils (20-30%) with white rice when cooking can significantly lower the GI of the meal.
– **Soups, Curries, and Salads:** Unlike other beans, lentils do not need to be soaked beforehand, making them convenient to add directly to soups or curries, or to boil and add to salads.
Summary: Thanks to their very low glycemic index and rich protein and fiber content, lentils are one of the most effective foods for stably managing blood sugar in people with diabetes.
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