Powerful Food Combos to Control Diabetes

• By Bonnie Taub-Dix, MA, RDN, CDN
• Reviewed by Kelly Kennedy, RD

• 

  The Need-to-Know Nutrient Combo

  It's important for all of us to eat a diet that supports and controls blood sugar, whether we have diabetes or not. All you need to remember is one simple formula to ensure that every meal fills you up and keeps levels stable: Protein + carbs + healthy fats.
  While whole-grain carbs are satisfying, eating them alone can lead to changes in blood-sugar levels that take your mood and energy on a roller coaster ride. Adding a dose of protein and healthy fats provides sustained energy and stabilizes blood-glucose levels. Ready to give it a try? These simple food pairings take all three nutrients into account for a tasty, satisfying dish.
  
  
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    Pasta and Protein

    If you think pasta is off the menu, we've got some good news! It’s a misconception that you need to avoid this satisfying staple when you have diabetes. You just need to pay attention to the type of pasta you’re eating, how it’s prepared, the portion size, and what you're eating it with. “Pasta cooked al dente (not overcooked), should be eaten in combination with vegetables, tofu, seafood, or chicken,” says Johanna Burani, RD, author of Good Carbs, Bad Carbs. Why al dente? “Overcooked pasta becomes soft, loses its form, and gives up glucose more readily, likely giving you a bigger rise in blood glucose,” says David J. A. Jenkins, PhD. “A pasta recipe can provide a completely balanced meal when you include protein, heart-healthy fat, vegetables, fiber, and low-glycemic carbohydrates,” adds Burani. Stick to whole-wheat or whole-grain pasta and keep in mind that one serving size is a half cup cooked of cooked pasta.
    
  • 
    Thinkstock; iStock.com

    Crackers, Cheese, and Avocado

    Fats are slowly shedding their bad reputation, and for good reason: Choosing healthy fats over unhealthy saturated and trans fats can help lower cholesterol levels while keeping blood-sugar levels stable. For a perfect snack, Melissa Joy Dobbins, MS, suggests two whole-grain crackers topped with one slice (1 ounce) low-fat cheese, and a few slices of avocado or 2 tablespoons of a simple guacamole spread made of avocado, lime juice, and cilantro. "The protein and fat helps slow down the release of glucose (from the carbohydrates) into the blood stream,” Dobbins says. “If you eat carbs alone, they will be absorbed more quickly into the blood stream and ‘spike’ blood sugars.”
    
  • 
    Cameron Whitman/Stocksy

    Salad and Shrimp

    The word “salad” has a health halo around it, but looks and labels can be deceiving. Popular toppings like croutons, crispy noodles, and creamy dressings are laden with unhealthy fat and empty calories. On the flip side, some people try to keep their salad light by just tossing together a few vegetables. While this may seem like a healthy option at first, it can be less than satisfying, triggering unnecessary snacking later on. Skimping on some meals and overeating at others can lead to unstable peaks and valleys in your blood-sugar levels. To ensure your salad is a complete meal, add lean protein like grilled chicken, shrimp, shredded cheese, or beans and some crunch with veggies like fresh beets, jicama, and sliced nuts.
    
  • 
    Edwin Remsberg/Getty Images; Thinkstock

    Sorghum and Zucchini

    If you haven’t tried sorghum, you may want to add it to your shopping list. A 1/4 cup serving of whole-grain sorghum has 5 grams of filling protein and 3 grams of fiber per serving, and has been linked to reduced risk of cancer and heart disease. When paired with non-starchy veggies like zucchini, which adds vitamins, minerals, and additional fiber, the grain dish works to stabilize blood sugar. Bonus points for adding a lean protein like skinless chicken or tofu — toss all three ingredients for a tasty salad or stir-fry!
    
  • 
    Boris Jovanovic/Stocksy; Cristina Mitchell/Stocksy

    Apple, Peanut Butter, and Dark Chocolate

    For a sweet treat with health benefits, Andrea Conner, RD, recommends munching on apple slices with all-natural nut butter (peanut, almond, cashew, or pistachio) and dark chocolate shavings. “The cholesterol-lowering soluble fiber in the apple slows down stomach emptying and may result in a more moderate rise in blood glucose, while the peanut butter provides a great balance of protein and monounsaturated fat that helps with satiety and better blood-sugar control,” says Conner. A sprinkling of dark chocolate chips adds some decadence, which will satisfy sweet cravings without spiking blood sugar.
    
  • 
    iStock.com

    Greek Yogurt and Oats

    Yogurt itself contains protein, carbs, and fat, all in one convenient container. “Plain, low-fat Greek yogurt, or fat-free Greek yogurt, high in protein and calcium and relatively low in carbs and saturated fat, is the perfect breakfast when combined with whole-grain oats,” says Marlene Koch, RDN, author of Eat What You Love. She suggests topping yogurt with low-sugar jam or berries and crunchy toasted oats, or making a smoothie with vegetables, oats, yogurt, milk, and fruit, for a high-protein, high-fiber meal that will keep blood sugar and hunger in check.
    
  • 
    Thinkstock

    Whole-Grain Bread and Lean Meat

    Many people shy away from sandwiches because they can be high in calories and fat. While turning to a lettuce leaf or mushroom cap in place of bread can be a smart way to cut calories, “a lean meat sandwich would leave you more satisfied and would provide the protein to reduce the postprandial rise in blood sugar,” says Roberta Anding, MS, certified diabetes educator, and clinical dietitian at Baylor College of Medicine. Whole-grain bread has a lower glycemic load than white bread made with refined flour, thereby producing less of a rise in blood sugar after meals. Be sure to make your sandwich with a lean protein like low-sodium turkey or chicken breast, and load on the veggies!
    
• Last Updated: 08/28/15

• 
  
• 

  Pasta and Protein

  If you think pasta is off the menu, we've got some good news! It’s a misconception that you need to avoid this satisfying staple when you have diabetes. You just need to pay attention to the type of pasta you’re eating, how it’s prepared, the portion size, and what you're eating it with. “Pasta cooked al dente (not overcooked), should be eaten in combination with vegetables, tofu, seafood, or chicken,” says Johanna Burani, RD, author of Good Carbs, Bad Carbs. Why al dente? “Overcooked pasta becomes soft, loses its form, and gives up glucose more readily, likely giving you a bigger rise in blood glucose,” says David J. A. Jenkins, PhD. “A pasta recipe can provide a completely balanced meal when you include protein, heart-healthy fat, vegetables, fiber, and low-glycemic carbohydrates,” adds Burani. Stick to whole-wheat or whole-grain pasta and keep in mind that one serving size is a half cup cooked of cooked pasta.
  
• 
  Thinkstock; iStock.com

  Crackers, Cheese, and Avocado

  Fats are slowly shedding their bad reputation, and for good reason: Choosing healthy fats over unhealthy saturated and trans fats can help lower cholesterol levels while keeping blood-sugar levels stable. For a perfect snack, Melissa Joy Dobbins, MS, suggests two whole-grain crackers topped with one slice (1 ounce) low-fat cheese, and a few slices of avocado or 2 tablespoons of a simple guacamole spread made of avocado, lime juice, and cilantro. "The protein and fat helps slow down the release of glucose (from the carbohydrates) into the blood stream,” Dobbins says. “If you eat carbs alone, they will be absorbed more quickly into the blood stream and ‘spike’ blood sugars.”
  
• 
  Cameron Whitman/Stocksy

  Salad and Shrimp

  The word “salad” has a health halo around it, but looks and labels can be deceiving. Popular toppings like croutons, crispy noodles, and creamy dressings are laden with unhealthy fat and empty calories. On the flip side, some people try to keep their salad light by just tossing together a few vegetables. While this may seem like a healthy option at first, it can be less than satisfying, triggering unnecessary snacking later on. Skimping on some meals and overeating at others can lead to unstable peaks and valleys in your blood-sugar levels. To ensure your salad is a complete meal, add lean protein like grilled chicken, shrimp, shredded cheese, or beans and some crunch with veggies like fresh beets, jicama, and sliced nuts.
  
• 
  Edwin Remsberg/Getty Images; Thinkstock

  Sorghum and Zucchini

  If you haven’t tried sorghum, you may want to add it to your shopping list. A 1/4 cup serving of whole-grain sorghum has 5 grams of filling protein and 3 grams of fiber per serving, and has been linked to reduced risk of cancer and heart disease. When paired with non-starchy veggies like zucchini, which adds vitamins, minerals, and additional fiber, the grain dish works to stabilize blood sugar. Bonus points for adding a lean protein like skinless chicken or tofu — toss all three ingredients for a tasty salad or stir-fry!
  
• 
  Boris Jovanovic/Stocksy; Cristina Mitchell/Stocksy

  Apple, Peanut Butter, and Dark Chocolate

  For a sweet treat with health benefits, Andrea Conner, RD, recommends munching on apple slices with all-natural nut butter (peanut, almond, cashew, or pistachio) and dark chocolate shavings. “The cholesterol-lowering soluble fiber in the apple slows down stomach emptying and may result in a more moderate rise in blood glucose, while the peanut butter provides a great balance of protein and monounsaturated fat that helps with satiety and better blood-sugar control,” says Conner. A sprinkling of dark chocolate chips adds some decadence, which will satisfy sweet cravings without spiking blood sugar.
  
• 
  iStock.com

  Greek Yogurt and Oats

  Yogurt itself contains protein, carbs, and fat, all in one convenient container. “Plain, low-fat Greek yogurt, or fat-free Greek yogurt, high in protein and calcium and relatively low in carbs and saturated fat, is the perfect breakfast when combined with whole-grain oats,” says Marlene Koch, RDN, author of Eat What You Love. She suggests topping yogurt with low-sugar jam or berries and crunchy toasted oats, or making a smoothie with vegetables, oats, yogurt, milk, and fruit, for a high-protein, high-fiber meal that will keep blood sugar and hunger in check.
  
• 
  Thinkstock

  Whole-Grain Bread and Lean Meat

  Many people shy away from sandwiches because they can be high in calories and fat. While turning to a lettuce leaf or mushroom cap in place of bread can be a smart way to cut calories, “a lean meat sandwich would leave you more satisfied and would provide the protein to reduce the postprandial rise in blood sugar,” says Roberta Anding, MS, certified diabetes educator, and clinical dietitian at Baylor College of Medicine. Whole-grain bread has a lower glycemic load than white bread made with refined flour, thereby producing less of a rise in blood sugar after meals. Be sure to make your sandwich with a lean protein like low-sodium turkey or chicken breast, and load on the veggies!
  

• 
  • 
    

  Pasta and Protein

  If you think pasta is off the menu, we've got some good news! It’s a misconception that you need to avoid this satisfying staple when you have diabetes. You just need to pay attention to the type of pasta you’re eating, how it’s prepared, the portion size, and what you're eating it with. “Pasta cooked al dente (not overcooked), should be eaten in combination with vegetables, tofu, seafood, or chicken,” says Johanna Burani, RD, author of Good Carbs, Bad Carbs. Why al dente? “Overcooked pasta becomes soft, loses its form, and gives up glucose more readily, likely giving you a bigger rise in blood glucose,” says David J. A. Jenkins, PhD. “A pasta recipe can provide a completely balanced meal when you include protein, heart-healthy fat, vegetables, fiber, and low-glycemic carbohydrates,” adds Burani. Stick to whole-wheat or whole-grain pasta and keep in mind that one serving size is a half cup cooked of cooked pasta.
  
• 
  Thinkstock; iStock.com

  Crackers, Cheese, and Avocado

  Fats are slowly shedding their bad reputation, and for good reason: Choosing healthy fats over unhealthy saturated and trans fats can help lower cholesterol levels while keeping blood-sugar levels stable. For a perfect snack, Melissa Joy Dobbins, MS, suggests two whole-grain crackers topped with one slice (1 ounce) low-fat cheese, and a few slices of avocado or 2 tablespoons of a simple guacamole spread made of avocado, lime juice, and cilantro. "The protein and fat helps slow down the release of glucose (from the carbohydrates) into the blood stream,” Dobbins says. “If you eat carbs alone, they will be absorbed more quickly into the blood stream and ‘spike’ blood sugars.”
  
• 
  Cameron Whitman/Stocksy

  Salad and Shrimp

  The word “salad” has a health halo around it, but looks and labels can be deceiving. Popular toppings like croutons, crispy noodles, and creamy dressings are laden with unhealthy fat and empty calories. On the flip side, some people try to keep their salad light by just tossing together a few vegetables. While this may seem like a healthy option at first, it can be less than satisfying, triggering unnecessary snacking later on. Skimping on some meals and overeating at others can lead to unstable peaks and valleys in your blood-sugar levels. To ensure your salad is a complete meal, add lean protein like grilled chicken, shrimp, shredded cheese, or beans and some crunch with veggies like fresh beets, jicama, and sliced nuts.
  
• 
  Edwin Remsberg/Getty Images; Thinkstock

  Sorghum and Zucchini

  If you haven’t tried sorghum, you may want to add it to your shopping list. A 1/4 cup serving of whole-grain sorghum has 5 grams of filling protein and 3 grams of fiber per serving, and has been linked to reduced risk of cancer and heart disease. When paired with non-starchy veggies like zucchini, which adds vitamins, minerals, and additional fiber, the grain dish works to stabilize blood sugar. Bonus points for adding a lean protein like skinless chicken or tofu — toss all three ingredients for a tasty salad or stir-fry!
  
• 
  Boris Jovanovic/Stocksy; Cristina Mitchell/Stocksy

  Apple, Peanut Butter, and Dark Chocolate

  For a sweet treat with health benefits, Andrea Conner, RD, recommends munching on apple slices with all-natural nut butter (peanut, almond, cashew, or pistachio) and dark chocolate shavings. “The cholesterol-lowering soluble fiber in the apple slows down stomach emptying and may result in a more moderate rise in blood glucose, while the peanut butter provides a great balance of protein and monounsaturated fat that helps with satiety and better blood-sugar control,” says Conner. A sprinkling of dark chocolate chips adds some decadence, which will satisfy sweet cravings without spiking blood sugar.
  
• 
  iStock.com

  Greek Yogurt and Oats

  Yogurt itself contains protein, carbs, and fat, all in one convenient container. “Plain, low-fat Greek yogurt, or fat-free Greek yogurt, high in protein and calcium and relatively low in carbs and saturated fat, is the perfect breakfast when combined with whole-grain oats,” says Marlene Koch, RDN, author of Eat What You Love. She suggests topping yogurt with low-sugar jam or berries and crunchy toasted oats, or making a smoothie with vegetables, oats, yogurt, milk, and fruit, for a high-protein, high-fiber meal that will keep blood sugar and hunger in check.
  
• 
  Thinkstock

  Whole-Grain Bread and Lean Meat

  Many people shy away from sandwiches because they can be high in calories and fat. While turning to a lettuce leaf or mushroom cap in place of bread can be a smart way to cut calories, “a lean meat sandwich would leave you more satisfied and would provide the protein to reduce the postprandial rise in blood sugar,” says Roberta Anding, MS, certified diabetes educator, and clinical dietitian at Baylor College of Medicine. Whole-grain bread has a lower glycemic load than white bread made with refined flour, thereby producing less of a rise in blood sugar after meals. Be sure to make your sandwich with a lean protein like low-sodium turkey or chicken breast, and load on the veggies!

• Last Updated: 08/28/15

• 

  Crackers, Cheese, and Avocado

  Fats are slowly shedding their bad reputation, and for good reason: Choosing healthy fats over unhealthy saturated and trans fats can help lower cholesterol levels while keeping blood-sugar levels stable. For a perfect snack, Melissa Joy Dobbins, MS, suggests two whole-grain crackers topped with one slice (1 ounce) low-fat cheese, and a few slices of avocado or 2 tablespoons of a simple guacamole spread made of avocado, lime juice, and cilantro. "The protein and fat helps slow down the release of glucose (from the carbohydrates) into the blood stream,” Dobbins says. “If you eat carbs alone, they will be absorbed more quickly into the blood stream and ‘spike’ blood sugars.”
  
  
  
  
  
  
  
  
  
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