Lentils are gaining recognition in diabetes management due to the emergence of "lente carbs," referring to carbohydrates that the body absorbs slowly. This gradual absorption results in a controlled increase in blood glucose, effectively stabilizing levels for sustained energy use. Lentils' high dietary fiber content further slows carbohydrate absorption, contributing to improved sugar management.
Besides being a rich protein source essential for muscle building and replacement, lentils serve as a valuable alternative for both plant and animal protein enthusiasts. With low-fat content aiding weight management, a small serving of pulses equals one serving of fruits and vegetables. During days when fruits or vegetables are missed, incorporating lentils can be a nutritious alternative.
Dal to be include in your diet
Green lentils, boasting a glycemic index of 38, are a prime source of "lente carbs." Abundant in antioxidants, green grams have proven effective for diabetes management, as demonstrated in a 2015 study using husk-derived biscuits.
Brown lentils, rich in fiber, protein, and essential minerals, contribute to delayed carb absorption and provide valuable iron. This aids in preventing anemia, making them beneficial for individuals with diabetes.
Black lentils, or Beluga lentils, offer a distinctive culinary delight with added nutritional benefits. Their anthocyanins provide potent antioxidant properties, enhancing their overall nutritional value.
Red lentils, known for their rapid cooking time and adaptability in a variety of cuisines, are good for controlling hunger pangs. While cooking methods can impact their glycemic index, they continue to be nutrient-dense in cooked form too.
Ways to incorporate dals in your diet
While dals are staples in our main meals, their versatility shines when added to soups, used as creamy dips, mixed into salads, or incorporated for texture. Integrating lentils as carbs, alongside a balanced diet and lifestyle, proves beneficial for comprehensive diabetes care through portion control and nutritional balance.
Sources-The Indian Express Pvt Ltd
Comments