Carbohydrate and Fiber Counts for Lentils
- ½ cup cooked lentils: 12 grams effective (net) carbohydrate plus 8 grams fiber, 9 grams protein, and 115 calories
Glycemic Index for LentilsThere have been quite a number of glycemic index studies for lentils, the averages of which tend to be around 30, which is very low due to the slowly digested and resistant starch in lentils. The exception was a study of canned lentils, which was 52. (Studies of canned beans (as well as those cooked in a pressure cooker) always show them to have a higher glycemic index than dried beans which are soaked and boiled.)
Glycemic Load of Lentils
- ½ cup cooked lentils: 6
Health Benefits of LentilsLentils are an excellent source of fiber, folate and manganese, a very good source of iron, and a good source of copper and thiamin.
Lentils, like other legumes, are perhaps the best food source of slowly-digested carbohydrate and resistant starch. Essentially, this means that they contain starch which is slowly converted to glucose, and starch which is not digested in the small intestine at all. At least one study has shown that replacing more rapidly-digested carbohydrates with legumes improved glycemic control in diabetics. Consuming foods high in resistant starch may also improve colon health, including promoting healthy bowel flora. Resistant starch may even improve insulin sensitivity and absorbtion of minerals such as calcium. Note though, that canned beans have a higher glycemic index, and less slowly-digested and resistant starch than dried beans which are cooked home. Also, some diabetics note that lentils and beans raise cause a rapid rise of blood glucose, so there is clearly a lot of individual variation in how our digestive systems handle legumes.
More Information About Lentils at Calorie Count.
More Carb Profiles:
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).
USDA National Nutrient Database for Standard Reference, Release 21.