A new study showcased the benefits of lentil consumption on diabetics looking to improve their blood glucose levels. If you’re a diabetic, chances are you’ve been advised to cut carbs and this may prove difficult if you’re used to eating them.

This new study, however, determined that even small strides like replacing half of your rice portion with lentils could cause blood glucose levels to drop by up to 20% and replacing half of your potato portion with lentils led to a 35% drop. Prof. Alison Duncan, Department of Human Health and Nutritional Sciences, and Dan Ramdath of Agriculture and Agri-Food Canada, highlighted the benefits of lentils, which they additionally described as ‘extremely nutrient-dense.’

Lentils aren’t only a great food for diabetics, they’re also so rich with iron that they make a great food options for:

• Women who experience heavier menstrual flows

• People with anemia

• Vegans and vegetarians looking for a meatless way to up their iron intake

Here’s a video discussing some more benefits of including lentils in your diet.