Lentils as a Source of Protein? Why They’re Not a Healthy Protein Choice for Diabetics

ADMIN | 5 July, 2025

Author’s Introduction

Hi, I’m Mansi Bhatt, Clinical Nutritionist at Redial Clinic, Green Park, Delhi. I hold an M.Sc. in Food & Nutrition from Lady Irwin College (DU) and specialise in Diabetes Reversal Treatment through low-carb, high-protein, and healthy fat-based nutrition.

Across Indian households, lentils are often glorified as the ultimate vegetarian protein. You’ll hear it everywhere—dal is protein, dal builds muscle, dal is good for sugar. But are lentils a good source of protein, especially for diabetics?

As someone working daily with diabetic patients, I can confidently say this: lentils as a source of protein is one of the most misleading food myths in diabetes nutrition.

This blog explains why lentils aren’t the best source of protein, what the best plant-based proteins for diabetics are, and how to plan smarter meals for blood sugar control.

Are Lentils High in Protein? Let’s Look at the Data

Let’s break down protein in lentils per 100g, using raw masoor dal as an example:

Nutrient	Masoor Dal (100g raw)
Calories	353 kcal
Protein	24g
Carbohydrates	60g
Fiber	11g
Fat	1.3g

At first glance, this looks promising. But are lentils high in protein compared to meat protein sources? Let’s see.

Lentils vs Meat Protein

Compare the above with chicken breast:

Nutrient	Chicken Breast (100g)
Protein	31g
Carbohydrates	0g
Fat	3.5g

Chicken breast offers more protein with zero carbs, while lentils as a source of protein are carb-heavy foods disguised as protein.

This highlights why lentils vs meat protein is not even a competition—especially for diabetics aiming for sugar control and muscle preservation.

List of Lentils High in Protein – With a Catch

Here’s a list of lentils high in protein (per 100g dry weight):

Lentil Type	Protein	Net Carbs
Masoor	24g	53g
Moong	23g	55g
Urad	25g	55g
Chana Dal	22g	60g
Toor Dal	22g	58g

Yes, lentils contain protein, but they come bundled with 2–3x more carbs, making lentils as a source of protein unsuitable for diabetes management.

Are Lentils a Good Source of Protein?

Let’s compare lentils vs other protein sources (per 100g cooked weight):

Food	Protein	Carbs	Complete Protein?
Lentils	9g	20g	❌
Boiled Eggs	13g	1g	✅
Chicken Breast	31g	0g	✅

Lentils lose out again.

They not only provide less protein, but also lack essential amino acids like methionine, making them incomplete proteins. For diabetics, eating lentils as a source of protein risks high sugar spikes without providing full muscle-repair benefits.

Best Plant-Based Proteins for Diabetics

Here’s a table comparing best plant-based proteins for diabetics against lentils:

Plant Source	Protein (100g dry)	Net Carbs	Complete?
Lentils	24g	~60g	❌
Paneer	18g	~2g	✅
Tofu	10g	~2g	✅
Tempeh	19g	~9g	✅
Soya Chunks	52g	~30g	✅

Paneer, tofu, tempeh, and soya chunks emerge as better choices—lower in carbs, complete in amino acids, and safer for sugar levels compared to lentils as a source of protein

Benefits of Lentils for Blood Sugar – The Real Truth

While many claim the benefits of lentils as a source of protein for blood sugar due to their fibre, the carb cost outweighs the perks for diabetics.

Slow-Digesting Carbs? Not Always

Lentils have complex carbs. But Indian portions (1–1.5 cups cooked) often spike post-meal glucose—especially in insulin-resistant bodies.

High Fiber Doesn’t Cancel Out High Carbs

Lentils carry 50–60g net carbs per 100g dry. Even with fibre, glycemic load remains high, making them unsafe as a main protein source in diabetic diets.

Low GI ≠ Low Impact

The glycemic index of lentils is 30–45, but their glycemic load is high in typical Indian servings, causing sugar spikes.

Are Lentils Good for Muscle Building?

Not really—at least not on their own.

While lentils contain protein, they lack the full amino acid profile needed for muscle repair and building.

To use lentils for muscle building, you would need:

Large portions = sugar spike
Grain pairing = more carbs
Supplementation = complex planning

Thus, are lentils good for muscle building? Only if combined with better protein sources like paneer, soya, or eggs.

The Metabolic Cost of Overeating Lentils

Overusing lentils in diabetic diets can:

Raise triglycerides due to excess carbs
Worsen insulin resistance
Impair fat loss efforts
Cause post-meal sugar crashes and hunger spikes

While there are some benefits of lentils for diabetics (like potassium and magnesium), they should be treated as fiber-rich side dishes, not protein staples.

How to Include Lentils Without Mislabeling Them

Here’s how we guide patients at our Diabetes Reversal Clinic in Delhi:

Do:

Limit to ¼–½ cup cooked dal
Use as a side dish, not protein
Pair with eggs, paneer, or soya chunks
Add low-starch veggies like palak, lauki, or bhindi
Cook with desi ghee to reduce sugar impact

Don’t:

Combine dal + rice + papad + achar
Call dal your “protein” without real protein present
Eat sprouted dals as your only protein snack

What We Recommend at Redial Clinic

At Redial Clinic, Delhi’s leading Diabetes Reversal Clinic, we’ve helped thousands reverse diabetes through real food choices—not misleading myths.

Our stance?

Lentils = complex carbs with some protein
Not suitable as main protein in diabetic diets
We see better muscle retention and sugar control with paneer, tofu, eggs, and soya

If you’re still treating dal as your main protein, it may be why your HbA1c isn’t improving despite “healthy eating.”

Conclusion: Lentils Are Not Reliable Proteins for Diabetics

Let’s get real.

The idea that lentils are protein-rich is only half the truth. When you break it down:

Protein in lentils per 100g comes with too many carbs
They’re incomplete proteins
They fail to support muscle building effectively
They can spike blood sugar levels dangerously

If you’re managing type 2 diabetes, it’s time to upgrade your plate. Choose vegetarian protein for diabetes that truly helps your body—not one that misleads you with carbs in disguise.

FAQs:

Q1: Are lentils a good source of protein for vegetarians?

Not if you’re diabetic. Better options include paneer, tofu, tempeh, soya chunks, and eggs.

Q2: Are lentils good for muscle building?

Only if combined with complete protein sources. On their own, lentils fall short.

Q3: What are the best lentils for protein?

Urad, masoor, and moong top the list—but they still carry high carb loads.

Q4: Can lentils be included in a diabetic diet?

Yes, in moderation. Use ¼ cup as a fiber-rich side, not as your protein source.

Q5: What’s a better vegetarian protein for diabetes than dal?

Paneer, tofu, tempeh, soya chunks—all offer complete proteins with fewer carbs.

Final Verdict

You’ve seen the comparisons. You’ve read the data.

If you’re diabetic and serious about healing, don’t fall into the “dal = protein” trap. It’s outdated. It’s misleading. And it holds you back from real sugar control and muscle health.

Ask yourself:

Still treating khichdi as healthy protein?
Still relying on moong dal for muscle gains?
Still struggling with sugar spikes despite eating “clean”?

If yes, it’s time for a reset.

At Redial Clinic, we offer:

Evidence-based Diabetes Reversal Treatment
Indian food choices that actually support sugar control
Meal plans tailored to your condition—not myths

Visit www.redial.com today to book your personalized consult.

Stop treating carbs as protein.
Start eating smart, healing better, and living freely.

References

No.	Source	Key Findings
1	USDA Food Data Central	100g raw lentils = 24g protein & 60g carbs—carb-dense, not protein-dense
2	Harvard T.H. Chan School of Public Health	Lentils are incomplete proteins, poor in methionine
3	ADA, Diabetes Care – Glycemic Index Tables (2019)	Low GI doesn’t equal low glycemic load for dal in Indian servings
4	Leidy H. et al., Journal of Nutrition, 2012	Complete proteins offer better satiety and muscle support than plant carbs