Low GI Food of the Month

Fill up not out with low GI lentils
If you have diabetes, lentils are one food you should learn to love – you can eat them until the cows come home. In fact, our dietitians report that no matter how much of them you eat, they have only a small effect on your blood glucose levels. But lentils are ideal for everybody, not just people with diabetes. Rich in protein, high in fibre and packed with nutrients like B vitamins, folate and minerals, this little nutritional giant fills you up – not out. They are also gluten free, easy to prepare (no soaking), quick cooking (15–20 minutes) and inexpensive (so great for feeding the family). All colours and types of dried lentils have a similar low GI value. Although opting for handy canned convenience increases the GI somewhat, lentils are still a very smart carb choice.
photo: Ian Hofstetter

Low GI eating made easy with canned or home-cooked lentils

Still short on ideas for what to do with beans, chickpeas and lentils?
For starters you may like to take a look at a copy of The Pea and Lentil Cookbook - From Everyday to Gourmet from the USA Dry Pea and Lentil Council. It has around 150 recipes (we'll give you a taste in the coming months), many of them photographed plus a nutritional analysis for each (not GI though). It's fun to read just for the tips on every page. You can order a copy from their website (www.pea-lentil.com) or email them for more information (pulse@pea-lentil.com).

Another source of ideas is the Saskatchewan Pulse Growers' Discover the Pulse Potential. There are around 100 recipes from appetisers and salads to soups and desserts each with a nutrient analysis (but not a GI rating). We’ll give you a taste over the next year (with a GI rating). It addresses special dietary concerns such as diabetes and celiac disease and provides information on pulse varieties and how to cook them. You can order a copy from www.amazon.ca or contact Saskatchewan Pulse Growers, 104–411 Downey Road, Saskatoon, SK S7N 4L8 Canada
Email: pulse@saskpulse.com


Some websites to check out for more information on legumes (pulses):