Lentils (100 G)

Reduce the lentil portion and measure your response; try starting with about ½ cup cooked lentils rather than a large bowl.

Choose whole, intact lentils and avoid lentil purées, soups blended until smooth, or packaged lentil dishes with added starches or sugar.

Pair lentils with protein and fat, such as eggs, tofu, fish, chicken, plain Greek yogurt, olive oil, avocado, nuts, or seeds.

Add plenty of non-starchy vegetables such as spinach, broccoli, cauliflower, zucchini, peppers, mushrooms, or salad greens.

Avoid combining lentils in the same meal with high-starch sides such as white rice, bread, potatoes, or sugary sauces; use cauliflower rice or extra vegetables instead.

Eat slowly, consider having vegetables and protein before the lentils, and take a 10–20 minute easy walk after the meal if appropriate for you.