The 3 Best High-Protein Carbs to Eat for Lower Blood Sugar, According to a Dietitian

From eatingwell.com

No, you don't have to cut out carbs for the sake of blood sugar management 

KEY POINTS

• Combining carbs and protein is a winning combo when eating for blood sugar management.
• Beans, yogurt and legume pasta are all carbs that also contain a healthy amount of protein.
• Enjoy these carb-plus-protein foods as snacks, in main dishes, salads and more.

If you are one of the 12% of Americans with diabetes, you know that when it comes to managing diabetes, dietary changes can play a significant role.

Centers for Disease Control and Prevention. National diabetes statistics report.

 You may think you need to eliminate or seriously reduce your carb intake to manage your blood sugars, but this isn't necessarily true.

While closer consideration of carb intake is typically helpful for diabetes management, it doesn't mean you can't still enjoy carbs! Protein can help offset blood sugar spikes, and some carbohydrates are also good protein sources. Learn the best high-protein carbs for blood sugar management and what to look for in a blood-sugar-friendly snack.

Ali Redmond

1. Beans

Next time you're looking for a protein source for a meatless Monday (or any day for that matter), look no further than beans (or their close cousins, other types of legumes). While their carb content may concern some folks with diabetes, their protein and fibre help offset their impact on blood sugars. "Beans have a great amount of protein in them, and bonus, they have fibre too, which also slows down digestion.

Fibre is an indigestible carbohydrate that provides many benefits, such as promoting digestive health, reducing cholesterol levels and stabilising blood sugars. Since it does wonders for your health and blood sugars, consider choosing high-fibre carbs whenever you can. These include vegetables, fruits, whole grains and legumes. For some, this can feel more satisfying, plus that blood sugar management bonus," says Ashley Munro, M.P.H., RDN, CDCES.

2. Yogurt

Dairy products, specifically milk and yogurt, are another source of carbs and protein. The carb and protein content of yogurt varies based on the type, with traditional yogurt being lower in protein and higher in carbs than strained (Greek-style) yogurt. Either way, the protein and fat content helps prevent rapid blood sugar spikes. Plus, Munro says, "Yogurt can be a fun vehicle to adding nutrients like fruit (for fibre) and nuts. Texture can impact how we enjoy foods, so that creamy-crunchy combo can be a nice experience."

Munro says, "Protein just takes longer for your body to process, so it helps slow down the journey, which can make you feel satisfied or fuller longer." In addition, research, has demonstrated a relationship between gut health and diabetes, so the probiotic boost from yogurt may amplify this food's benefits for those with diabetes.

3. Legume Pasta

With more and more food innovations lining grocery store shelves, there are new fun ways to help manage diabetes through your diet. One of these newer food inventions is legume pasta, made with protein sources like chickpeas, lentils and yellow peas rather than durum wheat. These can have around four times as much protein and half as many carbs as traditional pasta, which can help offset blood sugar spikes.

If you have diabetes, this prevents you from needing to add as much protein from other sources, like meat, when eating pasta. That being said, while you need to moderate your carb intake if you have diabetes, pasta made from grains, like wheat, rice or quinoa, can be part of a diabetes-appropriate diet.

What to Look For in a Blood-Sugar-Friendly Carb

First, it's best to lean into your preferences when picking carbs. If you ignore your cravings for the sake of health, the changes may not be sustainable, and you'll have to sacrifice satisfaction! Munro says, "Carbs should be what a person wants to eat, enjoys and makes sense from a cultural and accessibility perspective."

From there, she recommends integrating blood-sugar-friendly food combos. She says, "This could look like someone who enjoys crackers, making them blood sugar friendly by adding some protein like lunch meat and fat such as nuts," which helps promote satisfaction without spiking blood sugars like carbs alone would.

Our Expert Take

Pairing protein with carbs helps offset blood sugar spikes and promotes satisfaction. Rather than avoiding carbs, it can help to think about what you can add to your meal or snack to promote your health and help you feel good. Since everybody is different, Munro says, "It does take some trial and error to see what works the best for someone, but it can really empower them when they start to feel better!"

So, consider trying new food combinations and getting curious about how they impact your body. When managing diabetes, it's best to work with a health care provider who can provide individualized guidance and recommendations.

https://www.eatingwell.com/the-best-high-protein-carbs-for-lower-blood-sugar-11900862

16 Foods to Eat With Diabetes to Help Prevent Blood Sugar Spikes and Reduce Health Risks

From verywellhealth.com

People who have diabetes need to make careful choices in which foods they do and do not eat to prevent spikes in their blood sugar. It's also important to eat foods that help prevent diabetes complications, such as heart disease.

1. Fatty Fish

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Fatty fish are known for reducing heart disease and inflammation due to their high omega-3 fatty acid content. Fish that contain high amounts of omega-3 are:

• Salmon
• Sardines
• Herring
• Mackerel
• Albacore tuna
• Trout

The American Diabetes Association (ADA) recommends that people with diabetes eat fatty fish two times per week. To avoid excess calories, these fish should be cooked without breading and not fried.

Some people may choose to take an omega-3 supplement. However, the ADA reports that supplements do not show a benefit to people with diabetes.

2. Leafy Greens

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Leafy green vegetables are a healthy choice for anyone. Someone with diabetes will benefit from these nutrient-dense carbohydrates, which contain vitamins and minerals and have minimal effect on their blood sugar.

Examples of leafy greens include spinach, kale, and collard greens. They contain vitamins A, C, E, and K, and iron, potassium, and calcium. They can be eaten raw in a salad or added to smoothies or soups.

3. Avocados

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Avocados provide a type of monounsaturated fat. These fats are considered healthy and have a protective effect on the heart. They also lower low-density lipoprotein (LDL) cholesterol. People with diabetes may tend to focus on carbohydrates and sugars, but consuming a heart-healthy diet is also an important part of their overall health.

Avocados, like all types of fat, are high in calories and should be eaten in moderation.

Avocados are high in fibre and low in sugar. As a result, people who eat them won't get a blood sugar spike, will stay full. One avocado contains:

• 322 calories
• 4 grams (g) of protein
• 17 g of carbohydrates
• 13.5 g of fibre
• 1 g of sugar

4. Eggs

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Eggs are high in protein and vitamins and can be eaten in many different ways. Eggs benefit people with diabetes by containing heart-healthy fats. They contain polyunsaturated fats, which lower LDL cholesterol and reduce the risk of stroke and heart disease.

A 2019 study showed that people with diabetes who ate eggs along with a very-low-carbohydrate breakfast were better able to control their blood throughout the day.

5. Chia Seeds

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Chia seeds have become popular because of their nutritional content and for the many ways they can be used. An ounce of chia seeds contains 138 calories, 4.7 g of protein, 12 g of carbohydrates, and almost 10 g of fibre. The seeds also contain numerous vitamins and minerals like calcium, iron, and magnesium.

People with diabetes may benefit from adding chia seeds to their diet. A 2017 study found chia seeds improved health in three ways. They improved weight loss and obesity-related risk factors and sustained good blood sugar levels.

6. Beans

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Beans are easy to prepare and provide minerals, vitamins, and fibre. One of the greatest benefits is that one-half cup of beans equals the same amount of protein as a 1 ounce of meat, but does not contain the saturated fat in meat.

Research also supports the consumption of beans in people with diabetes. It was found that regular bean consumption reduced the risks associated with type 2 diabetes and improved blood sugar control.

7. Greek Yogurt

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Greek yogurt is a thicker, denser version of regular yogurt. It can be a good diet addition for people with diabetes.

Greek yogurt is a good source of vitamin D and calcium. It is also very high in protein, with 20 g of protein in 7 ounces of Greek yogurt. It contains carbohydrates, which should be taken into account. However, Greek yogurts are available that are low-fat and have minimal added sugars.

Another benefit of Greek yogurt is that it contains probiotics (beneficial live microbes). One study suggested that the changes in intestinal bacteria by probiotics can be effective in preventing and managing type 1 and type 2 diabetes.

8. Nuts

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Nuts are a heart-healthy food. Walnuts are a good source of omega-3 fatty acids. Walnuts, in particular, are also high in protein, magnesium, and iron.

A 2018 study found that a diet that included walnuts lowered the incidence of diabetes.

9. Broccoli

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Broccoli is a non-starchy vegetable that contains phytochemicals, fibre and vitamins. It is low-carb and low-calorie, which means people with diabetes can fully enjoy this food without worry.

10. Extra-Virgin Olive Oil

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Extra-virgin olive oil is a popular cooking oil for many reasons. It is a monounsaturated fat and has been found to have a protective effect on the heart and lowers LDL cholesterol.

A 2017 study discussed how extra-virgin olive oil can prevent and manage diabetes. Further research is needed to understand the relationship between diabetes and extra-virgin olive oil.

11. Flaxseeds

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Flaxseed, like olive oil, is a polyunsaturated fat and is a good source of omega-3 and omega-6 fatty acids. People who have diabetes can benefit from flaxseed in several ways. When consumed, flaxseed works as an antioxidant, lowers cholesterol, and maintains normal blood sugar levels.

Research supports eating flaxseed if you have diabetes. A small 2022 study found eating flaxseed before a complex carbohydrate breakfast decreases post-breakfast blood sugar spikes.

12. Vinegar

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Many health claims associated with apple cider vinegar have not been supported by research, but there is evidence supporting vinegar in lowering blood sugar levels.

An article review found that consuming vinegar for eight to 12 weeks caused a small decrease in A1C levels (which indicates average blood sugar over the past two to three months).

13. Strawberries

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Strawberries are full of vitamins, antioxidants, and fibre. It can be hard to control the urge to eat sweets, but snacking on a few strawberries can fulfil that sweet tooth.

The vitamins and minerals found in strawberries include vitamin C, potassium, and magnesium. Antioxidants found in strawberries work to prevent or slow down some types of cell damage.

14. Garlic

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Garlic has been widely studied for its effects on the heart and cardiovascular system. Some research supports its use in lowering blood pressure and cholesterol. It is now being studied for its benefits in people with diabetes.

An article review examined how garlic changed blood sugars in people with type 2 diabetes. It showed an improvement in blood sugar control at two and 24 weeks. However, further research is needed to support the findings.

15. Squash

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There are many types of squash, but all squash are starchy vegetables that are low in calories and filling when added to a meal.

Squash contains antioxidants, fibre, vitamin C, potassium, and magnesium. It's a good addition to anyone's diet, including those with diabetes.

16. Shirataki Noodles

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Shirataki noodles are almost zero-calorie Japanese noodles made from the konjac plant. These noodles are often used as a substitute for regular pasta noodles for people looking to cut back on carbs and calories.

They are a good choice for people with diabetes due to their low carbohydrate count and soluble fibre. Shirataki noodles will help people feel full without spiking blood sugar.

How to Create a Diabetes Diet Meal Plan

There isn't one diabetes diet meal plan that works for everyone. A healthcare provider will work with a person with diabetes to come up with a plan that includes when and how much should be eaten.

Plate Method

The plate method is a diabetes meal-planning tool that helps manage portions and prioritize nutrient-filled vegetables.

To follow the plate method, use a 9-inch dinner plate. Fill half the plate with non-starchy vegetables like salad, broccoli, or green beans. Fill one-quarter of the plate with lean protein. Fill the remaining quarter of the plate with carbs.

Glycaemic Index

The glycaemic index is a measurement that tells how quickly food makes blood sugar rise. A low glycaemic index food will cause blood sugar to rise slowly, whereas a high glycaemic index food will cause blood sugar to rise fast.

Not all carbohydrates raise blood sugar in the same way. The glycaemic index is helpful in learning which carbs to avoid or eat sparingly. High glycaemic index foods include:

• White rice
• Potatoes
• White bread
• Honey
• Watermelon

Low glycaemic index foods include:

• Quinoa
• Oatmeal
• High-fibre bran cereal

Carb Counting

Carb counting looks at how many grams of carbs are in each meal. People with type 1 diabetes do not make insulin, therefore they need to take an insulin injection with each meal. The amount of insulin needed will depend on how many carbs they consume so it's important to keep a detailed record.

People with type 2 diabetes will also need to be conscious of their carbohydrate intake. However, they may or may not take mealtime insulin and may not need to keep a detailed record of their carb consumption.

https://www.verywellhealth.com/diabetes-diet-11828723