Cooked Lentils (Fat Added in Cooking) (1 Cup)

Reduce the lentil portion and add more non-starchy vegetables such as leafy greens, broccoli, zucchini, or cauliflower to keep the meal volume satisfying.

Choose lentils that are cooked until tender but not overly soft, and avoid pureeing them into soups or dips, which can raise the speed of digestion.

Pair lentils with protein such as eggs, fish, chicken, tofu, or plain Greek yogurt rather than eating them alone.

Use a modest amount of unsaturated fat, such as olive oil, avocado, nuts, or seeds, instead of a large amount of added cooking fat.

Start the meal with a salad or cooked non-starchy vegetables, then eat the lentils after the protein and vegetables.

Avoid serving lentils with higher-starch sides such as white rice, bread, potatoes, or sweetened sauces; use cauliflower rice or extra vegetables instead.