1. Legumes
Protein-rich foods like legumes play a crucial role in blood sugar stabilization, making them an essential component of the diet for individuals with pre-diabetes. Consuming adequate protein helps in managing blood sugar levels by slowing down the absorption of glucose from the digestive tract.
"Lean protein sources like legumes can stabilize blood sugar by slowing down gastric emptying and reducing the overall glycemic impact of a meal," Krutika Nanavati, RDN says. She adds that "protein keeps you fuller for longer, potentially minimizing unnecessary snacking and calorie intake, which can influence blood sugar levels."
2. Tempeh
Meatless Monday? No problem! Tempeh is a fantastic, protein-packed meat alternative that can work perfectly in so many of your favorite recipes—and it's a powerful ally for weight loss, too.
This fermented soy product is an excellent source of protein and beneficial probiotics. It is also a great choice for vegetarians, vegans, or anyone opting for a meat substitute.
Nutritionist Yasmin Ribeiro from Magic Scoop highlights that tempeh "improves gut microbial balance," which is essential for maintaining a healthy digestive system and supporting overall wellness.
3. Wild-Caught Fish
Wild-caught fish, particularly those like salmon, mackerel, and sardines, are high in omega-3 fatty acids. These healthy fats have been shown to improve insulin sensitivity and reduce inflammation, both of which are beneficial for maintaining stable blood sugar levels.
"Wild-caught fish like salmon and tuna offer anti-inflammatory omega-3 fats and protein. Omega-3s help sensitize cells to insulin and improve blood sugar control. Fish is a staple of diets I recommend for glucose regulation and weight management," Dr. Ralph Waldo, health and weight loss expert, reveals.
4. Eggs
When breakfast rolls around, eggs are always a great choice—especially if you want to stabilize blood sugar and shed pounds. Eggs are an excellent source of high-quality protein, which helps regulate blood sugar by slowing the absorption of carbohydrates. This can lead to more stable blood sugar levels and reduce the likelihood of insulin spikes. "Eggs provide high-quality protein, healthy fats, and nutrients like choline," Waldo tells us.
"Studies show eggs keep you feeling full, reduce appetite, and support weight loss," he adds. "For diabetics, eggs have minimal impact on blood sugar when eaten in moderation," Waldo says.
5. Greek Yogurt
Greek yogurt has a lower glycemic index compared to many other dairy products and sugary snacks. This means it causes a slower, more gradual rise in blood sugar levels, helping to avoid sharp spikes and crashes that can affect energy and hunger.
"Greek yogurt has higher protein than regular yogurt, which can improve blood sugar control and reduce appetite. It's essential to choose plain, unsweetened varieties to minimize added sugars affecting blood sugar levels," Nanavati, tells us.
6. Quinoa
Regularly eating processed carbs can be a nightmare for your health—especially when it comes to your waistline. That means it's unfortunately ill-advised to chow down on white rice. But the good news is that there are tons of healthy grains that can take its place and boost your wellbeing, including protein-packed quinoa.
Quinoa is a unique plant-based protein because it contains all nine essential amino acids. Ribeiro highlights that quinoa "is also high in fiber and keeps you satiated," making it a perfect addition to a weight loss diet. This whole grain is also great for managing blood sugar levels. Sign us up!