Include these side dishes in your daily menu to keep your blood sugar stable throughout the day, while maintaining lasting energy:
Blended almonds
Almonds are rich in soluble fiber, vegetable protein, and unsaturated fatty acids. They slow down the emptying of the stomach and absorb carbohydrates, thereby limiting the increase in blood sugar after eating.
Research published in the Journal of Nutrition shows that supplementing 28g of almonds as a morning snack helps reduce peak blood sugar levels after lunch by 30% and improves insulin sensitivity in people with prediabetes.
Include almonds in your list of nuts to eat every day to control glucose and support your heart.
Eat 8-10 lightly roasted almonds in the mid-morning or afternoon, without salt or sugar.
Low-sugar Greek yogurt
Greek yogurt is rich in protein (twice as much as regular yogurt), calcium and probiotics.
Protein helps slow down the absorption of carbohydrates, while intestinal bacteria improve glucose metabolism and reduce inflammation.
Eating 150 g of unsweetened Greek yogurt at a snack reduces HbA1c (average 3-month blood sugar) by 0.3% in people with type 2 diabetes.
Greek yogurt is a healthy side dish that helps control blood sugar and improve digestive function.
Can be eaten directly or mixed with chia seeds, without adding honey or sweet syrup.
Notes when using side dishes: Eat a moderate amount to avoid excess energy.
Prioritize whole, little processed foods, no added salt or sugar.
Combined with a balanced main meal: lots of green vegetables, whole grain starch, lean protein.
Maintain gentle movement after meals to increase insulin sensitivity.
Choosing smart side dishes such as lightly roasted almonds and low-sugar Greek yogurt helps slow down glucose absorption, maintain stable energy, and reduce blood sugar fluctuations throughout the day.
With just a few small changes to the menu, you can help your body control blood sugar better, protecting long-term metabolic health.
