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Dietitian Names Lentils Her Top Pick for Steady Blood Sugar

A TODAY nutrition editor explains why one plant food's protein-fiber combo helps keep blood sugar steadier through the day.

By Dr. Josh Axe · November 3, 2026 · 2 sources · Watch

Photo: Pexels

TODAY reported on November 2, 2026, that registered dietitian Natalie Rizzo is pointing readers toward lentils as a go-to food for steadier blood sugar, citing about 9 grams of protein and 8 grams of fiber in a half-cup serving.

9gprotein per ½ cup

8gfiber per ½ cup

TODAY reported on November 2, 2026, that Natalie Rizzo, the outlet's nutrition editor and a registered dietitian, recommends lentils as a top food for managing blood sugar swings. Rizzo told TODAY previously that lentils have an impressive combination of protein and fiber, noting a half-cup serving delivers about 9 grams of protein and 8 grams of fiber. The report frames lentils alongside other legumes like beans and chickpeas, which Rizzo said do double duty by supplying both protein and fiber in a single food, while nuts and seeds contribute protein and healthy fats.

Rizzo explained that three nutrients work together to keep blood sugar steady: fiber, protein and healthy fat. Fiber slows digestion and the absorption of carbohydrates, she said, while protein and fat help make a meal more satisfying and slow the rise in blood sugar. That mechanism lines up with established nutrition science: fiber forms a gel-like matrix in the gut that slows how quickly sugar from carbohydrates enters the bloodstream, while protein and fat further delay stomach emptying, which blunts the speed and size of a spike after a meal.

The piece includes practical ideas such as lentil hummus, lentil tacos, sheet-pan vegetables with lentils, and warm lentil salad.

The mechanism Rizzo describes is straightforward: slowing digestion means glucose enters the bloodstream more gradually, which can mean fewer sharp spikes and crashes in energy. Pairing a fiber- and protein-rich food like lentils with a meal is a practical way to apply that principle without needing specialized products.

They have a really impressive combination of protein and fiber,

Natalie Rizzo, registered dietitian and TODAY nutrition editorTODAY, November 2, 2026

This is expert nutrition guidance rather than a controlled study tracking participants' blood sugar readings after eating lentils, so there are no specific numbers on how much response changed. The advice applies broadly to legumes, not lentils alone.

Dr. Axe’s Take

Lentils are one of the best everyday foods for steady energy, and I like that this pick is a whole food instead of a supplement. The fiber-protein combination genuinely does slow glucose absorption, which matters whether you're managing prediabetes, recovering from a workout, or just trying to avoid the 3 p.m. crash. I'd build a meal around a cup of cooked lentils with olive oil, greens and lemon rather than eating them alone, since the fat and acidity further blunt the blood sugar response. If you want to know how your body handles meals like this, a continuous glucose monitor for a few weeks is far more useful than guessing.

— Dr. Axe

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Story summary

Who: General nutrition guidance from Natalie Rizzo, registered dietitian and TODAY nutrition editor
Design: Expert interview reported by TODAY, not a controlled study
Dose: Half-cup serving of cooked lentils
Primary result: About 9 grams of protein and 8 grams of fiber per half-cup serving
Secondary: Beans and chickpeas offer similar protein-fiber combinations; nuts and seeds supply protein plus healthy fats
Date: Nov 2, 2026