11. Protein smoothie
Smoothies can be a quick and easy way to squeeze some extra fiber and protein into your diet while also satisfying your sweet tooth.
You can use ingredients like whey protein, which helps slow the emptying of the stomach and stimulates the secretion of insulin to promote better blood sugar control (27Trusted Source).
You can also add leafy greens like spinach which are a great source of fiber and antioxidants (28Trusted Source, 29Trusted Source).
To whip up your own protein smoothie at home, blend your choice of milk, protein powder, leafy greens, and high-fiber fruits, and enjoy.
12. Cinnamon-roasted chickpeas
Chickpeas are incredibly nutrient-dense, packing plenty of protein, fiber, folate, and manganese into each serving (30Trusted Source).
Not only that, but they can be especially beneficial for people with type 2 diabetes.
In fact, one small study in 12 women showed that consuming chickpeas before a meal significantly decreased blood sugar levels and energy intake, compared with a control group (31Trusted Source).
Another study had similar findings, noting that eating chickpeas with white rice improved blood sugar levels, compared with eating white rice alone (32Trusted Source).
You can make cinnamon-roasted chickpeas by draining canned chickpeas and then tossing them in coconut oil, cinnamon, salt, and a bit of honey. Bake them at 400°F (204°C) for 15–20 minutes.
