1. Legumes
When it comes to plant-based proteins, it doesn't get much better than legumes. Options like beans and lentils can help stabilize blood sugar by slowing down the absorption of glucose, ultimately reducing spikes, crashes, and increased cravings. Plus, packing your protein bowls with legumes can help you stay full long after your meal.
"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." Perfect!
2. Wild-Caught Fish
Wild-caught fish—particularly options like salmon, mackerel, and sardines—are high in omega-3 fatty acids. Healthy fats like these can improve insulin sensitivity and reduce inflammation, both of which can help you maintain stable blood sugar levels and, in turn, manage your weight.
"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, tells us.
3. Eggs
Eggs are another source of high-quality, filling lean 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," Dr. Waldo says.
"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. Sign us up!
4. Greek Yogurt
Speaking of great proteins for breakfast, Greek yogurt is among the best options. It's packed with protein and delicious is Greek yogurt. You can enjoy this probiotic-rich food for breakfast or at any time of day. It's loaded with benefits for your whole body. As Brenda Peralta, RD notes, a single serving of Greek yogurt contains 15-20g of protein. "That's more than enough for a snack," and it's a great option for a filling, metabolism, boosting breakfast. Sign us up!
Even better, you can add a range of nutrient-rich, weight loss-friendly toppings to your yogurt bowl for a tasty meal that both your taste buds and your body will love.
5. Tempeh
Tempeh, a fermented soy product, is a fantastic source of protein and beneficial probiotics. It can assist with weight loss mainly because its high protein content increases feelings of fullness and helps regulate appetite, keeping you satisfied longer after meals and potentially lowering overall calorie consumption.
Moreover, its fiber content supports digestive health and can aid in managing weight. As nutritionist Yasmin Ribeiro from Magic Scoop tells SheFinds, tempeh "improves gut microbial balance," which is essential for maintaining a healthy digestive system, losing weight, and supporting overall wellness.
6. 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.
Quinoa can help with weight loss because its high fiber and protein content, which can increase feelings of fullness and curb hunger. Additionally, it's low in calories and includes prebiotics that support digestive health. Perfect!