Beans, unsweetened Greek yogurt, and pasta contain carbohydrates but are rich in protein and fiber, which take a long time to digest and have little effect on blood sugar.
Changing to a healthy diet helps control blood sugar and manage diabetes. Foods containing carbohydrates (carbs) easily increase blood sugar and should be limited.
Instead of avoiding carbs, diabetics can consider choosing foods that contain both carbs and protein, which can stabilize blood sugar levels. Because the body needs more time to process protein. The slower the digestion process, the less it affects blood sugar, which is good for diabetics.
Kinds of bean
Beans have a low glycemic index. These are complex carbs that are digested more slowly than other carbs. Green beans, lentils, kidney beans, soybeans… are rich in protein and vegetable fiber, which slows down digestion, helps you feel full longer, supports weight loss, and maintains stable blood sugar. They are low in saturated fat, have no cholesterol, and are high in potassium, which can regulate blood pressure, naturally reduce cholesterol, and reduce the risk of heart disease, stroke, and obesity.
Unsweetened Greek Yogurt
Greek yogurt is higher in carbs and protein than regular yogurt. This snack is loaded with probiotics, which improve gut health, increase insulin sensitivity, and help manage blood sugar. Pair Greek yogurt with berries and nuts for a filling breakfast or snack, and you’ll get a nutrient-dense meal.
Yogurt is high in carbs and protein. Photo: Ly Nguyen
Bean pasta
Pasta made from green beans, lentils, peas… contains 4 times more protein but only half the carbs compared to traditional noodles, helping to increase the feeling of fullness and control blood sugar. They are also rich in fiber, which supports the growth of beneficial bacteria in the intestines, improving digestion. Cooking pasta with tomato sauce, poultry breast, fatty fish or green vegetables can balance blood sugar levels, instead of combining it with red meat, cheese, and cream-based sauces.
In addition to the above, other protein-rich foods include cheese, quinoa, lentils, chickpeas, green beans, potatoes, and spinach. Choosing foods that are high in carbs and high in fiber is also blood sugar-friendly. Fiber is indigestible and has many benefits, such as promoting digestive health and lowering cholesterol levels. These include vegetables, fruits, whole grains, and legumes.
Diabetics should eat small meals or snacks at regular intervals. Avoid eating too many carbs at once as this can affect blood sugar levels.