Keeping blood sugar steady doesn’t have to mean bland meals or strict dieting. Registered dietitian Natalie Rizzo, TODAY nutrition editor, says the key is a balanced combination of protein, fiber and healthy fats. When these three nutrients are present together, they slow carbohydrate digestion, curb cravings and promote lasting fullness.
Why protein, fiber and healthy fats matter
“Protein, fiber and healthy fats are the three nutrients that contribute to balanced blood sugar,” Rizzo explains. Fiber slows the absorption of carbs, while protein and fat add satiety and further moderate the rise in blood glucose after a meal.
She emphasizes that carbs are still an important part of a healthy diet. “Rather than eating a carbohydrate on its own, pair it with foods that provide some combination of protein, fiber and healthy fats,” she advises.
Plant‑based proteins that do double duty
Plant‑based proteins are especially useful because many of them naturally contain two of the three target nutrients. Beans, lentils and chickpeas provide both protein and fiber, while nuts and seeds supply protein and healthy fats.
Lentils: the top pick
Rizzo’s favorite plant protein for blood‑sugar control is lentils. A cup of cooked lentils delivers about 18 grams of protein and 16 grams of fiber. “That combination makes them filling and helps slow digestion, which is what you need for steadier blood sugar,” she says. Lentils are also versatile and inexpensive, fitting easily into salads, soups or a plant‑based bolognese sauce.
Beans: a close second
Beans rank just behind lentils. Varieties such as black beans and kidney beans are high in both protein and fiber, making them adaptable for tacos, chili, salads or the sweet‑potato and black‑bean quesadilla recipe Rizzo recommends.
Edamame: a protein‑rich snack
Edamame, the green immature soy bean, offers a convenient snack option. A half‑cup serving provides roughly 9 grams of protein and 4 grams of fiber. Rizzo likes to toss edamame into whole‑wheat pasta, stir‑fry it with vegetables, or serve it crispy as an on‑the‑go snack.
Putting it all together
To create meals that support stable blood sugar, Rizzo suggests pairing a carbohydrate source—such as whole‑grain pasta, brown rice or sweet potatoes—with one of the highlighted plant proteins and a healthy fat like olive oil, avocado or nuts. For example, a bowl of whole‑grain pasta topped with a lentil‑tomato sauce and a drizzle of olive oil delivers protein, fiber and fat in one satisfying plate.
These plant‑based options are not only nutritious but also budget‑friendly, making them accessible for families seeking healthier eating patterns without breaking the bank.
Original reporting: Dallas TX News (HLL/CB) — read the source article.
