- Stable blood sugar levels are important for health, mood, focus, and energy.
- Eating protein, fiber, and fat with carbs helps to slow digestion so blood sugar doesn't fluctuate.
- For balanced dinners, include plenty of produce, protein and whole grains, a dietitian says.
Healthy blood sugar levels are important for regulating mood, keeping your energy up, and preventing chronic illness. Diet is a key factor in keeping those levels stable.
The key to preventing blood sugar spikes after eating isn't necessarily cutting carbs or sugars, although that can help, according to Bonnie Taub-Dix, registered dietitian and the author of "Read It Before You Eat It — Taking You from Label to Table."
"If we had to summarize it in one word, it's balance," she told Insider.
Including a mix of protein, fat, and fiber along with any carbs you eat will help prevent spikes and dips in blood sugar, and give you more consistent energy and a longer feeling of fullness, Taub-Dix said.
Plan to make fruits and veggies about half your plate, with whole grains covering about a quarter of the plate and protein the remainder, whether that's chicken, fish, legumes, or tofu, she said. A little oil or dressing on top adds some healthy fats.
For high-protein ideas to get started, try swapping out regular pasta for higher-protein variations with chickpeas or quinoa, sneaking extra veggies into the main dish, or tossing everything in an easy stir-fry.
Stir-fry is a versatile way to combine protein, grains, and veggies
One of the simplest ways to create a balanced dish is to stir-fry a variety of produce with chicken or tofu, Taub-Dix said. You can use whatever veggies you have on hand, and get creative with additional spices and aromatics, from ginger or lemongrass to heaps of garlic and hot chiles.
A dash of sesame or peanut oil adds flavor and healthy fats, and can handle high cooking temperatures, with a higher smoke point than olive oil.
Serve over brown rice, which has a higher glycemic index than white rice, which means it will raise your blood sugar more slowly, thanks to added fiber and other nutrients.
By tossing everything together in a single dish, the carbs from the rice will be digested more slowly alongside the protein, fat, and fiber, providing more balanced blood sugar and energy.
Whole-grain or chickpea pasta is a high-protein alternative to classic dinner fare
For a hearty, satisfying dinner, few things can beat a heaping plate of pasta. But processed white pasta is often high in carbs and little else, which can cause your blood sugar to rise quickly.
To enjoy pasta without blood sugar spikes, make sure you're adding in good sources of fiber, protein, and healthy fats to slow the absorption of carbs into your bloodstream.
One easy strategy is to swap plain noodles for pasta made with whole grains, quinoa, or chickpeas, which have extra protein and fiber to help level out your digestion.
For a well-rounded meal, combine with a big portion of veggies, lean meat for protein (or meatless protein crumbles, if you're vegetarian or vegan), and a drizzle of olive oil for healthy fats.
Make turkey meatloaf with grated veggies or chopped nuts for extra nutrients
Homemade meatloaf is another easy high-protein dinner option, Taub-Dix said.
Bread crumbs add carbs and texture to meatloaf, and you don't need to avoid bread to make it healthy. Pump up the fiber and vitamins by tossing in grated veggies such as squash, carrots, or cauliflower to the dish, Taub-Dix recommends. Picky eaters who avoid veggies won't be able to taste the difference, she said.
Taub-Dix also adds chopped or ground nuts like almonds or walnuts to dishes to up the fiber and healthy fat content.
The nutrients in veggies and nuts will slow digestion so your blood sugar won't rise too quickly.