Avoid Blood Sugar Spikes by adding High Protein Carbs in your diet plan and they produce very significant results. In United States of America, 37 million people (about 1 in 10) have diabetes according to Centers for Disease Control and Prevention. And 90-95% from them are of type 2 diabetes. This type 2 diabetes mostly developed in over age 45 but in resent times it has been seen that it is been developing more and more in children, teens and young adults.

Now we have to understand that what is Blood Sugar and how we can avoid blood sugar by adding High Protein Carbs in our daily diet plans.

What is Blood Sugar

Basically glucose is main source of energy for our bodies. It fuels the body, brain, heart, liver and muscles by which we perform our daily routine work efficiently. 

Now the question comes to mind that how we get glucose? So basically when we eat Carbs, our body system breaks it and covert them into glucose.

The term Blood Sugar describes the amount of glucose in our blood. By keeping it’s level stable, helps you to prevent spikes and dips. When someone feel that it’s blood sugar level is crashing then they try to eat some less nutrient snacks like cookies but they are not sufficient to improve their condition.

How to Control Blood Sugar with High Protein Carbs

We can easily minimise these imbalanced blood sugar situations with proper diet plan. It dos not mean that you have to remove all tasty carbs from your diet but we have to bring little balance in their consumption. Experts are saying that you have to avoid too starchy foods like bread, rice, pasta and potatoes or sugary foods like desert, fruits or sweet bakery items.

Now the key is if we eat carbs with fats and proteins then it slow down the absorption of glucose in our blood stream.

Low Carbs and High Proteins
Photo Credit: Marathon Handbook

Some High Protein Carbs To Avoid Blood Sugar Spikes

Carbs have also some good amount of protein. Let’s learn about some High Protein Carbs which can help us to balance blood sugar.

1- Beans

If you are looking for rich in magnesium, fiber and protein source then Beans will be the best source. Their protein and fiber content helps to offset blood sugar. Fiber in beans, slow down the digestion and improve blood sugar response after meal.

Studies have shown that if you are eating rice alone then it has significant impact on blood sugar but if you take rice with Beans or chickpeas then it has very positive impact on sugar level control.

Types of Legumes
Photo Credit: Dr.Weil

2- Lentils

They can be addition to nutrition rich diet. Their health befits includes fiber, protein and key vitamins. If you are looking for meat alternative then definitely Lentils are best fit because they are made up of 25% of protein. One of study found that consuming lentils with carbs helps to balance blood sugar level and possibly helps to stops or at least slowdown the progression towards diabetes.

3- Yogurt

Some other source of carbs which we consume in our daily routine are dairy products specially milk and yogurt. The traditional yogurt has lower content of protein but higher in carb but instead of that it can still help to regulate blood sugar. But you can increase it’s nutrition value by adding some fruits for fiber and nuts.

4- Avocado on Wholemeal Toast

If you just had a bread and you ate it alone then your body will feel spike in sugar level. But combining bread with cheese, tower has the different effect on the body because cheese/fat slow down the sugar response. Like shown if we eat avocado whole meal bread with eggs then we will definitely get protein boost from eggs. 

Avocado on wholemeal toast with eggs
Photo Credit: Woolworths

5- Legume Pasta

With more innovations in food industry, we came across new invention Legume Pasta in last few years. Main ingredients of Legume Pasta are chickpeas, lentils and yellow peas rather than durum wheat. Due to such enrich ingredients, it has four times more proteins and half in carbs as traditional pasta. That’s why it can bring change in taste as well as lower down the spikes in blood sugar.

Legume Pasta
Photo Credit: Aggie’s Kitchen

Criteria to Select Blood Sugar Friendly Carbs

Now the question is, how we can identify that which carbs are friendly or healthy in eating while we are trying to balance our blood sugar? So mostly dietitian recommends that you have to integrate combos in your diet like if you want to enjoy crackers then you can add some lunch meat as protein source and nuts as fats to make it blood sugar friendly carb. By this way you can enjoy the taste as well as health conscious.

Here are some tips to select friendly carbs to stable blood sugar:

1- Enrich in Fiber

If you want to promote digestive health, lower down the cholesterol and reducing the blood sugar then good amount of Fiber is must to have in your diet plan. Vegetables, fruits, whole grains and legumes are the right candidates for high form of fiber which you can add in your diet according to your taste and needs.

2- Enrich in Protein

When you add proteins with carbs asproteins take long to process or digest so that’s why they slow down the process direct inclusion of glucose in blood. In the list of high protein carb foods lentils, chickpeas, green peas, potatoes, spinach and quinoa are included.


So thebottom line is pairing proteins with carbs can balance well blood sugar spikes. The core concept is to balance carbs with proteins instead of avoiding carbs. By doing this you can feel good and much satisfied with your meal and health. So keep trying some good food combinations to balance carbs with proteins.


Does eating protein with carbs help blood sugar?

The glucose level can be balanced by eating fiber rich carbs with protein and fats because fiber, protein and fats slow down the digestion process and their absorption in blood stream.

Why is it important to eat protein with carbs?

By pairing carbs and protein foods, balance spikes in blood sugar. If the food also contain fiber, it will help control your appetite because fiber takes longer to digest which means we feel fuller longer and are less likely to be hungry before our next meal.

Is it good to eat a carb with a protein?

Combination of carbs and proteins in daily diet is healthy for almost all people, the people who wants to prevent diabetes or already diabetic.

Should I eat carbs with protein to lose weight?

Some dietitian recommends 40% carbs, 30% proteins and 30% fat ratio as a good target for healthy weight loss.

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