Light pan-fried salmon
Salmon provides high-quality protein (about 20g/100g of fish) along with omega-3 EPA and DHA to help reduce inflammation and improve insulin sensitivity. The protein in fish does not increase blood sugar, but at the same time prolongs the feeling of fullness.
Supplementing salmon 3 times a week helps reduce blood sugar levels after eating by 12% and improves HOMA-IR (insulin sensitivity) in overweight people.
The American Diabetes Association ADA recommends prioritizing fatty fish rich in omega-3 such as salmon and mackerel to help control blood sugar and reduce cardiovascular risk.
So, don't eat an air fryer or baking on paper, avoid frying until crispy with a lot of fat. Eat low-starch green vegetables such as broccoli or lettuce to increase fiber.
Boiled or steamed chicken breast
Chicken breast ( without skin) contains about 23 g of protein/100 g, very low in saturated fat, helping to control weight and reduce blood sugar fluctuations.
When eaten with whole grain starch, chicken protein helps slow down the digestion and absorption of glucose.
Meals with 100 chicken breast supplementation help reduce the peak blood sugar after a main meal by 20-25% compared to meals containing only starch.
Lean chicken breast such as chicken and turkey is an optimal choice for people who need to control blood sugar.
You can boil or steam ginger and onions to enhance the flavor, limit the use of salty sauce or fried oil.
Boiled eggs
Eggs provide high levels of bio-protein (about 6-7 g of protein/fruit) and contain lecithin that supports lipid metabolism, which is good for the liver and blood vessels. Eggs are almost carbohydrate-free, so they do not cause a spike in blood sugar after eating.
Eating 1-2 boiled eggs a day helps reduce HbA1c (average 3-month glycemic index) by 0.3% in people with type 2 diabetes.
Boiled eggs are a safe protein-rich dish that can be eaten as a snack or as a main meal.
You should boil them thoroughly, avoid frying eggs with a lot of fat or combine them with sausages, bacon with a lot of sodium.
When using protein-rich foods, you should allocate protein evenly throughout the day: about 20-30 g of protein per meal helps keep you feeling full and control glucose better.
Combine with green vegetables and whole grains to increase fiber and limit refined starch.
Drink enough water and maintain light exercise after meals to increase insulin sensitivity.
