If you have type 2 diabetes or prediabetes and your household eats South Asian food, dal is one of the most useful things on your table. As a registered nutritionist, it is a dish I encourage most of my clients to eat more of, but there are a few practical points that make the difference between dal that suits steadier blood sugar and a meal that still leaves you feeling sluggish.
Why lentils are well suited to type 2 diabetes
Lentils, split peas, mung beans and other pulses have a low glycaemic index, meaning the carbohydrate they contain is digested and absorbed slowly. They are also high in fibre, including soluble fibre, which may help soften the rise in blood sugar after a meal and also feeds a healthy gut microbiome. On top of that they provide plant protein, iron, folate and potassium.
Research on adding pulses to the diets of people with type 2 diabetes has generally been encouraging. They are also cheap, shelf-stable and already central to South Asian cooking, which makes them one of the easier evidence-based changes to sustain.
The "second-meal effect"
There is an interesting quirk with pulses: eating them at one meal may lower the blood sugar response to the next meal too, several hours later. So a lentil-based lunch might give you a smoother afternoon and a gentler response to your evening meal. It is one more reason to make dal a regular fixture rather than an occasional side.
Getting the most from your dal
- Make dal the main event, not a small side. A generous bowl of dal with a modest portion of rice or a wholemeal roti is better balanced than a large portion of rice with a spoonful of dal.
- Mind the rice-to-dal ratio. Rice is usually the part of the plate that drives the glucose rise. Try halving your usual rice portion and filling the gap with dal, vegetables and salad. My guide to rice versus roti goes into this in more detail.
- Add vegetables. Spinach, tomatoes, bottle gourd (lauki), courgette and cabbage all cook well into dal and add fibre and volume without adding much energy.
- Keep the tarka sensible. A tarka of cumin, garlic, ginger and curry leaves in a measured spoonful of oil gives plenty of flavour. Deep pools of ghee or oil on top add up over a week, so see curry, spices and oils.
- Whole beats split, sometimes. Whole lentils and beans (rajma, kala chana, whole masoor) tend to have a slightly gentler response than very soft, well-blended dals, though both are good choices. Variety through the week is ideal.
- Batch-cook it. Dal freezes well. Having a portion ready makes it far more likely you will reach for it on a busy evening instead of something more processed.
What about protein and portion size overall?
Dal provides useful protein, but it is not as protein-dense as paneer, eggs, fish or chicken. If you are working on weight or muscle, pairing dal with a second protein, such as a little paneer or tofu, an egg, some yogurt or fish, can help. Spreading protein and fibre across all your meals, rather than relying on one carbohydrate-heavy meal a day, is a reliable way to stay full for longer.
Dal in a UK kitchen: what to buy
Dried split red lentils (masoor), chana dal, moong and toor dal are easy to find in the world foods aisle of most UK supermarkets and in Asian grocers, where they are often cheaper by the kilo. Tinned lentils and chickpeas in water are a handy shortcut on busy nights; check the label for added salt or sugar and drain them before use. The NHS counts beans and pulses towards your 5 A DAY, but only once a day however much you eat, so keep vegetables and fruit in the mix too. The Eatwell Guide, the UK government's healthy eating model, also lists beans and pulses among its protein choices.
Dal supports your care, it does not replace it
Food works alongside your diabetes care, not instead of it. I work alongside your doctor and diabetes nurse, particularly if you use insulin or medicines that can cause low blood sugar, so that changes to what you eat fit with your wider care. For broader information, see the UK diabetes nutritionist page and my post on steadier blood sugar habits.
How a specific lentil affects you depends on soaking time, cooking method, dal variety and your own body. If you would like help enjoying your favourite family dishes with confidence, see how culturally-tailored nutrition consultations work. You can view my consultation packages or book a free 15-minute call to talk about your everyday meals.
