Dietitian reveals her go-to high-protein food for steadier blood sugar

In TODAY.com’s Expert Tip of the Day, a dietitian highlights a protein- and fiber-rich food that can help support balanced blood sugar.

You do not have to live with constant blood sugar swings. By being thoughtful about what you eat, you can help keep your energy more even throughout the day.

When meals include the right mix of nutrients, food is digested more slowly, which can lead to steadier blood sugar and longer-lasting energy, TODAY.com has explained previously.

One plant-based protein stands out for helping cover the nutritional bases that matter for avoiding spikes in blood sugar.

Nutrition tip of the day: Choose this food for blood sugar-friendly protein and fiber

If keeping blood sugar steady is the goal, Natalie Rizzo, a registered dietitian and TODAY nutrition editor, recommends lentils.

“They have a really impressive combination of protein and fiber,” she told TODAY.com previously. In a half-cup serving of lentils, you get about 9 grams of protein and 8 grams of fiber.

Why it matters

“Protein, fiber and healthy fats are the three nutrients that contribute to balanced blood sugar,” Rizzo said previously. “Fiber slows digestion and the absorption of carbohydrates, while protein and fat also help make a meal more satisfying and slow the rise in blood sugar.”

That is one reason plant-based proteins can be especially useful: “They do double duty,” Rizzo noted. Beans, chickpeas and lentils provide both protein and fiber, while nuts and seeds offer protein and healthy fats, and often some fiber as well.

How to get started

Lentils are easy to work into soups and stews, but they can also be stirred into salads, blended into dips or added to sheet-pan vegetables.

You can also switch things up by using different varieties, including green, red, brown and black lentils, to match the dish and keep meals interesting.