The 5 Best High-Protein Carbs to Eat for Lower Blood Sugar, According to a Dietitian: Nitu Gupta

People with diabetes need to be mindful of their carbohydrate intake, as too many carbs can lead to spikes in blood sugar levels. However, not all carbs are created equal. Some carbs, such as those that are high in fiber and protein, can actually help to lower blood sugar levels.

Here are 5 of the best high-protein carbs to eat for lower blood sugar:

1. **Beans**

Beans are a great source of protein and fiber, both of which can help to slow down the absorption of carbohydrates into the bloodstream. This can help to prevent spikes in blood sugar levels after eating. Beans are also a good source of vitamins and minerals, including folate, potassium, and magnesium, all of which are important for people with diabetes.

Some popular types of beans include:

* black beans

* kidney beans

* lentils

* chickpeas

* pinto beans

Beans can be enjoyed in a variety of ways, such as in soups, salads, and stews. They can also be added to rice or pasta dishes for a boost of protein and fiber.

2. **Quinoa**

Quinoa is a grain-like seed that is high in protein and fiber. It is also a good source of iron, magnesium, and phosphorus. Quinoa has a low glycemic index, which means that it does not cause a sharp spike in blood sugar levels after eating.

Quinoa can be cooked in a variety of ways, such as boiling, steaming, or baking. It can be used in place of rice or pasta in many dishes. Quinoa is also a good addition to breakfast bowls, salads, and soups.

3. **Oats**

Oats are a whole grain that is high in fiber and protein. They also contain beta-glucan, a type of soluble fiber that has been shown to help lower blood sugar levels. Oats have a low glycemic index, making them a good choice for people with diabetes.

Oats can be enjoyed in a variety of ways, such as cooked oatmeal, overnight oats, or oat bran muffins. They can also be added to smoothies or yogurt for a boost of fiber and protein.

4. **Greek yogurt**

Greek yogurt is a good source of protein and calcium. It is also low in carbohydrates and sugar. Greek yogurt has a high protein content, which can help to keep you feeling full and satisfied after eating. This can help to prevent overeating, which can lead to spikes in blood sugar levels.

Greek yogurt can be enjoyed on its own, with fruit, or added to smoothies or oatmeal. It can also be used as a substitute for sour cream or mayonnaise in recipes.

5. **Eggs**

Eggs are a good source of protein and healthy fats. They are also low in carbohydrates. Eggs have been shown to help improve insulin sensitivity, which can help to lower blood sugar levels.

Eggs can be cooked in a variety of ways, such as scrambled, boiled, or poached. They can also be added to salads, sandwiches, or wraps.

These are just a few of the many high-protein carbs that can help to lower blood sugar levels. By incorporating these foods into your diet, you can help to manage your diabetes and improve your overall health.

In addition to eating high-protein carbs, there are other things you can do to help lower blood sugar levels, such as:

* Eating regular meals and snacks

* Exercising regularly

* Managing stress

* Getting enough sleep

* Taking medication as prescribed by your doctor

By following these tips, you can help to keep your blood sugar levels under control and improve your overall health.