Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen. Their exceptionally low glycemic index (low GI) values and resistant starch content make them suitable for a diabetic diet.
Canned lentils have a slightly higher GI with canned brown lentils and canned green lentils at 42 and 52, respectively. In addition to being a low GI food, lentils have many other health benefits. Lentils are a low-fat source of protein; one cup of cooked lentils contains 18 grams of protein.
Are lentils high in glycemic index?
The glycemic index measures how much carbohydrate-containing foods raise your blood sugar after you eat them. Foods low on the glycemic index, which are those foods with a GI value of 55 or less, have only minimal effects on blood sugar levels. Lentils have a GI value ranging from 18 to 52 depending on the type of lentil and the preparation.
While reading we ran into the question “Can lentils help lower blood sugar levels?”.
This suggests that low-GI foods can be helpful for lowering blood sugar levels if you use them as a replacement for foods higher on the glycemic index, like bread or other refined grains. Lentils are among the easier dried legumes to prepare since they don’t require soaking.
However, none of these recent studies showed that consuming lentils lead to a large improvement in blood sugar levels or A1c. We also know that carbohydrates have the greatest impact on blood sugar and A1c, and lentils are typically quite high in carbs.
One of the next things we wondered was what are the health benefits of lentils?
Another benefit of lentils is that they have a glycemic index of 35, which puts them squarely into the “low glycemic” category (anything below 55 is considered “low”).
One question we ran across in our research was “Can lentils help you lose weight?”.
This showed that adding lentils to a high-carb meal may actually dull a blood sugar spike to some degree. Observational research suggests that increasing your consumption of pulses (including lentils) could benefit weight control and support a healthier BMI.
Are lentils high in zinc?
Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc. In fact, 100 grams of cooked lentils contain around 12% of the DV (10). However, they also contain phytates.
Another common question is “How much zinc in lentils?”.
The basic type of lentils is Lentils, raw, where the amount of zinc in 100g is 4.78 mg. 4.78 mg of zinc per 100g, from Lentils, raw corresponds to 32% of the zinc RDA. For a typical serving size of 1 cup (or 192 g) the amount of Zinc is 9.18 mg.
What foods are high in zinc?
Lentils Lentils are known for their health-promoting effects, as they are rich in polyphenols and micronutrients, including zinc. Lentils serve as a plant-based protein, making them an excellent zinc rich food for vegetarians.
Despite this, they can be an important source of zinc for people following vegan or vegetarian diets. They are also an excellent source of protein and fiber and can be easily added to soups, stews and salads. Heating, sprouting, soaking or fermenting plant sources of zinc like legumes can increase this mineral’s bioavailability ( 12 ).
The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.