Lentils (Sprouted, Without Salt, Drained, Cooked, Boiled) (100 G)

Reduce the lentil portion and add more non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or salad greens to lower the meal’s carbohydrate density.

Pair lentils with protein and fat, such as eggs, tofu, plain Greek yogurt, avocado, or a small handful of nuts, rather than eating them alone.

Add vinegar or lemon juice to the meal, for example as a dressing or stirred into the lentils after cooking.

Choose intact, firm-cooked lentils rather than very soft or mashed lentils, and avoid blending them into soups or purées.

Let cooked lentils cool and refrigerate them before eating; reheating them gently later may produce a steadier glucose response for some people.

Avoid adding bread, rice, potatoes, sweet sauces, or sugary drinks to the same meal; choose water or unsweetened tea instead.