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SugarMD - Do Lentils Raise Blood Sugar? Why is it My Favorite Food?

Thumbnail of the video “SugarMD - Do Lentils Raise Blood Sugar? Why is it My Favorite Food?”
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Author: SugarMD
Categories: Nutrition Health
Tags: nutrition, health
Views: 3 · Last viewed: 2026-10-17 08:38 UTC

Short Summary

Main recommendation: Eat lentils, especially red or brown lentils, as a regular low-glycemic food for diabetes management, roughly twice a week, prepared as soup or as a side dish. The speaker argues that their low glycemic index and high fiber and protein content help prevent blood sugar spikes while supporting heart health and micronutrient intake.

Key Points

  • Lentils have a glycemic index of 32, compared with 110 for a potato and 90 for white rice (glycemic index runs from 0 to 100).
  • Per 100 grams uncooked, lentils contain about 20 grams of carbohydrates, 8 of which are soluble fiber, leaving about 12 net carbs, plus 9 grams of protein.
  • Dr. Ergin says soluble fiber binds LDL ("bad") cholesterol, and eating lentils regularly may lower LDL, which he believes supports blood sugar control.
  • Fiber and protein slow glucose absorption and keep you full longer, helping blood sugar stay stable.
  • Dr. Ergin notes lentils provide folate, iron, manganese, phosphorus, thiamine, potassium, vitamin B6, niacin, zinc, copper, and selenium, which he says can help offset deficiencies common in people with high blood sugar.

Details Worth Noting

  • Concrete instructions: Eat about half a cup of uncooked lentils (100 grams) as a portion. Have lentils roughly twice a week. Choose red lentils for soup, where they break down into a thick consistency, or brown lentils if you want them to hold their shape as a side dish. To cook quickly, use a pressure cooker; for a richer result, simmer longer. Season the soup with any spices or ingredients you like. If you did not enjoy lentils before, try a different preparation rather than dropping them.
  • The speaker frames diabetes management as a "tripod": blood sugar, blood pressure, and cholesterol must all be controlled, since neglecting blood pressure or cholesterol can still cause tissue damage.
  • Selenium is mentioned as supporting immune function, and potassium, magnesium, and calcium are said to help lower blood pressure.
  • The speaker notes that many people with diabetes eat few vegetables and may be deficient in minerals, and that high blood sugar can deplete these minerals faster.
  • The speaker's claims about cholesterol reduction and blood sugar effects are presented as personal clinical perspective, not as a substitute for individualized medical advice.

Bottom Line

Lentils are presented as a versatile, affordable, low-glycemic plant protein that can fit into a diabetes-friendly diet while supporting heart and immune health, but they work best as part of broader management of blood sugar, cholesterol, and blood pressure.