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Review by Maria Laura Haddad-Garcia, Dietitian
According to the Centers for Disease Control and Prevention (CDC), more than 90% of diabetes cases in the United States are type 2 diabetes, with one in ten people having the disease. Dietary modifications can be very important in the management of diabetes. Reducing or eliminating carbohydrates doesn’t always help control your blood sugar levels. Although you can enjoy carbohydrates, controlling your carb intake is beneficial for managing diabetes. Not only can protein prevent blood sugar spikes, but certain carbs are also excellent sources of protein. Find out which high-protein carbs are ideal for controlling blood sugar levels and what to look for in snacks that help.
Related: The Sneaky Way Diabetes Affects Metabolism, According to a Dietitian
The Best High-Protein Carbs for Better Blood Sugar
1. Beans
Next time you’re looking for a protein source for Meatless Monday (or any other day), turn to beans (or other legumes, which are their close relatives). Although their high carbohydrate content may worry some diabetics, their protein and fiber content minimizes the impact on blood sugar levels. “In addition to the high protein content, beans also contain fiber, which helps ease digestion. Some may find it more satisfying and has the added benefit of helping control blood sugar,” says Ashley Munro, M.P.H. is called RDN, CDCES, Instructor at the University of Arizona’s School of Nutritional Sciences and Wellness. A tasty way to control your blood sugar is to try our Slow-Cooker Baked Beans (recipe shown above).
Related: What Happens to Your Body When You Eat Beans Daily … or Every Other Day
2. Yogurt
Dairy products include milk and yogurt, which are good sources of both protein and carbohydrates. Depending on the type, yogurt contains different amounts of carbohydrates and proteins. Greek yogurt contains more carbohydrates and less protein than regular yogurt. In any case, the composition of fat and protein reduces the likelihood of a sharp rise in blood sugar. Plus, Munro adds, “Yogurt can be a fun way to add nutrients like almonds and berries for fiber. Because texture affects our perception of food, the creamy-crunchy combination can be delightful.”
Yogurt’s probiotic boost may add to the food’s benefits for diabetes, as new research has shown a link between gut health and disease (proven by a 2020 study published in the World Journal of Diabetes).
3. Legume Pasta
There are more fun and new ways to control diabetes with food, as more and more culinary inventions fill grocery store shelves. Legume pasta is one of the more recent dietary innovations; Instead of durum wheat, it is made with protein sources such as lentils, chickpeas, and yellow peas. These can help prevent blood sugar spikes because they contain half the carbohydrates and four times more protein than regular pasta. This means that if you have diabetes, you don’t need to use as much protein from other sources like meat in your pasta. However, if you have diabetes you should limit your consumption of carbohydrates, but pasta made from grains such as quinoa, wheat or rice can be one.
What to Look for in a Blood-Sugar-Friendly Carb
First, when choosing carbohydrates, it is preferable to follow your taste. If you choose to ignore your desires, you will have to give up pleasure in order to sustain your health changes! According to Munro, “carbs are what a person wants to eat, enjoy, and make sense from a cultural and accessibility perspective.”
Then, she suggests a meal combination that lowers blood sugar. It helps increase pleasure without spiking blood sugar like carbohydrates alone, she adds, making blood sugar friendly by adding some protein, like lunch meat, and fat, like almonds. “It can look like someone enjoying crackers,” she says.
Here are some tips for choosing carbohydrates that are good for your blood sugar:
Rich in fiber: Fiber is a non-digestible carbohydrate that has many health benefits, including lowering cholesterol, regulating blood sugar, and improving digestive health. Benefit your blood sugar and overall health by choosing high-fiber carbohydrates whenever possible. They contain fruits, vegetables, whole grains and legumes.
Rich in Protein: As mentioned earlier, protein helps regulate blood sugar. According to Munro, “Protein takes longer for your body to process, so it helps slow down the journey, which can leave you feeling satisfied or fuller for longer.” In addition to the list above, other foods high in carbohydrates and protein include cottage cheese, quinoa, teff, farro, lentils, chickpeas, edamame, potatoes, and spinach.
READ | 9 Surprising Foods That Can Raise Your Blood Sugar
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