Dietitian reveals her No. 1 plant-based protein for balanced blood sugar

The useful part

If you find yourself hungry and grumpy just an hour or two after eating, you might be riding a blood sugar rollercoaster. Instead, reach for a more satisfying meal built around plant protein, which can help keep your blood sugar stable throughout the day. There is a special formula for a filling meal that won't spike your blood sugar, explains Natalie Rizzo, registered dietitian and TODAY nutrition editor.

How it works

• "Protein, fiber and healthy fats are the three nutrients that contribute to balanced blood sugar," she says.
• "Fiber slows digestion and the absorption of carbohydrates, while protein and fat also help make a meal more satisfying and slow the rise in blood sugar." That doesn't mean you can't eat carbs, of course.
• Ideally, "rather than eating a carbohydrate on its own, pair it with foods that provide some combination of protein, fiber and healthy fats," Rizzo says.
• One of the benefits of choosing plant-based proteins is that "they do double duty," Rizzo says.
• Foods like beans, lentils and chickpeas naturally contain both protein and fiber while nuts and seeds provide both protein and healthy fats.

What to take from it

Here are a few of Rizzo's favorite plant-based proteins to help keep your blood sugar steady.

Details worth keeping

In fact, you can and should eat carbohydrates for many reasons.