Lentils: A Savory Food That Helps Steady Blood Sugar

These powerful little legumes offer vitamins, fiber, and blood sugar benefits.

Lentils in wooden bowl

Updated on March 19, 2024.

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

According to Jonny Bowden, PhD, author of The 150 Healthiest Foods on Earth, these examples of legumes are rich in soluble fiber. This type of fiber absorbs water as its digested and and can help keep blood sugar levels steady.

A slow, steady drip

Lentils and other foods high in soluble fiber have a low glycemic load. The fiber helps slow down the process of digestion. That, in turn, triggers a slow, steady release of sugar and insulin into the bloodstream. And that's better for your body—and your diabetes risk profile—than the sudden spikes in blood sugar you get from eating quickly digested, low-fiber foods made from refined grains, like white pasta, white bread, and cookies and other sugary snacks.

Other blood sugar stabilizers

Lentils are one of the best foods that help lower blood sugar. But there are other simple strategies to add to your efforts to maintain healthy blood sugar levels overall:

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.

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