Cooked Lentils (1 Cup)

Reduce the lentil portion and build the meal around non-starchy vegetables such as broccoli, spinach, zucchini, or salad greens.

Pair lentils with protein and fat, for example eggs, chicken, fish, tofu, plain Greek yogurt, avocado, or nuts, rather than eating them alone.

Choose firmer, intact lentils; avoid overcooking them into a very soft texture or puréeing them into soups or dips.

Add an acidic dressing such as vinegar or lemon juice to the meal, provided it suits your digestion and medications.

Avoid combining the lentils with rapidly absorbed starches or sweet drinks; use vegetables or a small serving of barley instead if you want an additional carbohydrate.

Take a 10–20 minute easy walk after eating and consider having lentils earlier in the day if your readings are consistently lower then.