Eating lentils ‘lowers type 2 diabetes risk’

Replacing potatoes or rice with pulses can lower your blood glucose levels by more than 20 per cent, according to a new study by the University of Guelph in Canada.

The researchers found that swapping out half of a portion of these starchy side dishes for lentils can significantly improve your body’s response to the carbohydrates.

Replacing half a serving of rice with lentils caused blood glucose to drop by up to 20 per cent. Replacing potatoes with lentils led to a 35 per cent drop.

Alison Duncan, the study’s lead author, said: ‘Pulses are extremely nutrient-dense food that have the potential to reduce chronic diseases associated with mismanaged glucose levels. We are hoping this research will make people more aware of the health benefits of eating pulses.’

The study, which has been published in the Journal of Nutrition, involved 24 healthy adults given four dishes – white rice only, half white rice and half large green lentils, half white rice and half small green lentils, and half white rice and half split red lentils.

Researchers measured glucose levels in the participants’ blood before they ate and during two hours afterward. They repeated the process for white potatoes alone and the same combinations of potatoes and lentils.

Blood glucose fell by similar amounts when half of the starch was replaced with each of the three types of lentils.

Pulses, such as lentils, can slow digestion and the release of sugars found in starch into the bloodstream, ultimately reducing blood glucose levels.

Duncan said: ‘This slower absorption means you don’t experience a spike in glucose. Having high levels over a period of time can lead to mismanagement of blood glucose, which is the hallmark of Type 2 diabetes. Essentially, eating lentils can lower that risk.’


  • Mary

    So big risk. In July of 2017. it was discovered that I got type 2 diabetes, By the end of the July month. I was given a prescription for the Metformin, I stated with the some diet and followed it completely for several weeks but was unable to get my blood sugar below 140, Without results to how for my hard work. I really panicked and called my doctor. His response?? Deal with it yourself, I started to feel that something wasn’t right and do my own research, Then I found Lisa’s great blog (google ” How I freed myself from diabetes ” ) .. I read it from cover to cover and I started with the diet and by the next week. my blood sugar was 100, Since then. I get a fasting reading between the mid 70s and 80s, My doctor was very surprised at the results that. the next week. he took me off the Metformin drug, I lost 16 pounds in my first month and lost more than 3+ inches off my waist and I’m able to work out twice a day while still having lots of energy. The truth is that we can get off the drugs and help myself by trying natural methods..

  • Hermine Funkington-Rumpelstilz

    A new study, surely not.