The 3 Best High-Protein Carbs to Eat for Lower Blood Sugar, According to a Dietitian
According to the Centers for Disease Control and Prevention (CDC), around 10% of Americans have diabetes, with most cases being type 2 diabetes. While managing diabetes requires dietary adjustments, cutting out carbs entirely is not necessary for blood sugar control. Balancing carb intake with protein can help regulate blood sugar levels, and there are high-protein carb options available. Discover ideal high-protein carbs for managing blood sugar and find snacks that support stable blood sugar levels.
The Top High-Protein Carbs to Improve Blood Sugar Control
1. Beans
When searching for a protein source without meat, beans and other legumes are ideal choices. Despite their carb content, the high protein and fiber in beans help regulate blood sugar levels. Additionally, the fiber slows down digestion and provides a satisfying feeling. Incorporating beans into meals can contribute to better blood sugar management.
2. Yogurt
Both milk and yogurt are excellent sources of carbs and protein. Protein and fat present in yogurt prevent sudden spikes in blood sugar. Yogurt also serves as a versatile medium to include fruits and nuts, adding nutrients such as fiber. Moreover, the probiotics in yogurt can have added benefits for individuals with diabetes, as recent research suggests a connection between gut health and diabetes.
3. Legume Pasta
Innovative food products like legume pasta offer an exciting way to manage diabetes through diet. Made from protein-rich sources like chickpeas, lentils, and yellow peas instead of wheat, this type of pasta contains four times more protein and fewer carbs than traditional pasta. By opting for legume pasta, individuals with diabetes can reduce their need for additional protein sources like meat when consuming pasta. However, it’s important to moderate carb intake, although grains-based pasta (wheat, rice, quinoa) can still be part of a diabetes-friendly diet.
Tips for Selecting Carbohydrates that are Blood-Sugar-Friendly
When choosing carbs that are suitable for maintaining stable blood sugar levels, it is advisable to consider the following:
- Prioritize personal preferences: Instead of disregarding your cravings solely for health reasons, opt for carbohydrates that you genuinely enjoy and that align with cultural and accessibility factors. Sustainable changes are more likely to occur when you find satisfaction in your food choices.
- Incorporate blood-sugar-friendly combinations: To make carb-rich foods more blood-sugar-friendly, consider including complementary components. For example, if you enjoy crackers, pair them with protein sources like lunch meat and add some fats such as nuts. This combination promotes satisfaction without causing rapid spikes in blood sugar levels that would typically occur with carbs alone.
Here are some guidelines for selecting carbohydrates that are beneficial for stabilizing blood sugars:
- Opt for high-fiber options: Fiber, an indigestible carbohydrate, offers numerous advantages such as promoting digestive health, lowering cholesterol levels, and helping stabilize blood sugar. Prioritize foods rich in fiber, including vegetables, fruits, whole grains, and legumes, as they provide significant health benefits and contribute to stable blood sugar levels.
- Choose protein-rich sources: Protein plays a crucial role in balancing blood sugar levels. Since it takes longer for the body to process protein, it helps slow down the digestion process, resulting in increased satisfaction and a sense of fullness for a more extended period. Alongside the mentioned options, other high-protein carbohydrate sources include cottage cheese, quinoa, teff, farro, lentils, chickpeas, edamame, green peas, potatoes, and spinach.
The Main Point
Combining protein with carbohydrates can minimize blood sugar spikes and enhance satisfaction. Instead of avoiding carbs, focus on incorporating healthy additions to your meals or snacks for better well-being. According to Munro, everyone’s response may vary, so it’s important to experiment and find what works best for you. This process can be empowering as it leads to improved well-being. Therefore, it’s advisable to consult a healthcare professional for personalized advice and recommendations when managing diabetes.
