Registered dietitian highlights the importance of combining plant-based proteins with fibre and healthy fats to promote blood sugar regulation and longer-lasting satiety, particularly focussing on the versatile role of lentils, beans, and edamame in balanced diets.
If you feel hungry again soon after a meal, the answer may be less about willpower than about balance. Natalie Rizzo, a registered dietitian and nutrition editor at TODAY, says meals built around plant protein can help keep blood sugar steadier across the day. Her guidance, as reported by NBC 5 DFW and TODAY, centres on combining protein, fibre and healthy fats so food digests more slowly and stays more satisfying for longer.
That approach does not mean cutting carbohydrates altogether. The American Diabetes Association says carbs still have a place in a healthy eating pattern, but they are best eaten alongside foods that add protein, fibre or healthy fats. In practice, that can mean pairing fruit, grains or starchy vegetables with beans, nuts, seeds, soy foods or other plant proteins rather than eating them on their own.
Rizzo’s top pick is lentils. A cooked cup provides a strong mix of protein and fibre, which helps slow digestion and can make a meal more filling, according to her comments to TODAY. Healthline and other nutrition guides also highlight lentils as one of the most versatile plant proteins, useful in salads, soups and pasta sauces. For people trying to steady blood sugar, that combination of nutrients makes lentils a practical everyday choice.
Beans and edamame are close behind. Rizzo points to black beans and kidney beans as easy options for bowls, quesadillas and other simple meals, while edamame offers a useful snack or side dish with both protein and fibre. The American Diabetes Association also lists beans, lentils, edamame and soy foods among useful plant-based proteins for blood sugar management, reinforcing the wider nutrition case for choosing them more often.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
