Registered Dietitian Names Her Go-To High-Protein Food for Steadier Blood Sugar

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

When meals include the right mix of nutrients, digestion tends to slow down, which can support steadier blood sugar and more lasting energy, as TODAY.com has explained previously.

One healthy plant-based protein stands out for helping cover the nutritional bases that support better blood sugar control.

Nutrition Tip of the Day: Choose This Food for Fiber and Protein That Help Support Blood Sugar

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 previously told TODAY.com. In a half-cup serving of lentils, there are 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 so useful. “They do double duty,” Rizzo said. Foods such as beans, chickpeas and lentils provide both protein and fiber, while nuts and seeds deliver protein and healthy fats, and often some fiber too.

How to Get Started

Lentils are easy to use in soups and stews, but they also work well in salads, blended into dips or added to sheet-pan vegetables.

Here are a few recipe ideas to try:

• Lentil Hummus
• Tahini Lentils With Crispy Spiced Garlic
• Sheet-Pan Gnocchi With Vegetables, Lentils and Ladolemono
• Warm Lentil Salad
• Lentil Tacos

It is also worth exploring the many types of lentils available. Green, red, brown and black lentils can all bring variety to different dishes and help keep meals interesting.