Lentils: A Savory Way to Steady Blood Sugar

Lentils in wooden bowl

Medically reviewed in September 2021

Updated on April 6, 2022

If you’re on the lookout for foods that lower blood sugar, try adding lentils to your diet.

According to Jonny Bowden, PhD, author of The 150 Healthiest Foods on Earth, these examples of legumes are chock-full of soluble fiber—one of nature's niftiest gifts for keeping blood sugar in check.

A Slow, Steady Drip
Lentils and other foods high in soluble fiber have a low glycemic load; the fiber in them delays digestion. That in turn triggers a slow, steady release of sugar and insulin into the bloodstream. And that's way better for your body—and your diabetes risk profile—than the sudden spikes you get from eating quickly digested, low-fiber foods like white pasta, white bread, and sugary cookies.

Other Blood Sugar Stabilizers
Lentils are great examples of legumes and serve as one of the best foods that lower blood sugar. But there are other simple strategies to add to your steady-as-she-goes efforts:

Article sources open article sources

Harvard T. Chan School of Public Health. Lentils. Accessed Apr 6, 2022.
USDA. Carbohydrates. Accessed Apr 6, 2022.
U.S. National Library of Medicine. "Soluble and insoluble fiber." Jul 16, 2020.

More On

My Story: Kim and Type 2 Diabetes

video

My Story: Kim and Type 2 Diabetes
A diabetes diagnosis is a test for any family, but when the condition strikes twice it requires strength and resolve. In this inspiring video, Kim sha...
How to Exercise With Type 2 Diabetes

slideshow

How to Exercise With Type 2 Diabetes
Learn how working out helps control blood glucose—and discover the safest ways to get fit.
3 Reasons to Try a T2D Self-Management Education Program

video

3 Reasons to Try a T2D Self-Management Education Program
A type 2 diabetes diagnosis comes with many lifestyle changes, and it can be difficult to know where and how to start. Watch this video to learn how a...
A patient's top 5 tips for managing Type 2 diabetes

video

A patient's top 5 tips for managing Type 2 diabetes
Controlling Blood Sugar and Reaching A1C Goals

video

Controlling Blood Sugar and Reaching A1C Goals
Over 28 million people in the U.S. have been diagnosed with type 2 diabetes, and nearly half are failing to achieve their A1C goals. Watch this video ...