Whole grains combined with protein
Whole grains (such as oats, brown rice, barley) contain complex carbohydrates rich in fiber, which help slow down glucose absorption.
When eaten with protein (such as Greek yogurt), the digestion process is even slower, helping to prevent blood sugar spikes after meals.
According to the Journal of Diabetes Care (US Diabetes Association), a breakfast combining oatmeal and unsweetened yogurt helps reduce post-meal blood sugar spikes by 30% compared to eating only plain oatmeal. The rate of insulin in the blood is more stable and the feeling of fullness lasts longer than 3-4 hours.
Green leafy vegetables combined with healthy vegetable oils
The fiber in green vegetables slows down the absorption of carbohydrates, while the good fats in olive oil help improve insulin sensitivity. At the same time, carotenoids (anti-oxidants) are better absorbed when there is fat.
Eating spinach salad mixed with extra virgin olive oil helps reduce HbA1c index by 15-20% (average 3-month blood sugar) in people with prediabetes after 12 weeks.
Bean sprouts combined with whole grains (lentils + brown rice)
This is a "golden" pair for people who need to stabilize blood sugar because it is rich in fiber, provides plant protein and has a low glycemic index (GI).
Brown rice provides complex starches, while lentils help slow down the release of glucose.
Eating lentils with brown rice helps reduce the post-meal blood sugar response by 35% compared to eating white rice or individual beans.
Apple combined with nuts (tael + walnuts/almonds)
Apples are rich in pectin (a type of soluble fiber) that helps regulate blood sugar. When eaten with nuts containing good fats and protein, this combination reduces the rate of digestion of simple sugars from fruit.
The group of people who eat apples with 20g of walnuts per day have more stable blood glucose levels and reduce sweet cravings, compared to the group who only eat simple fruits.
Boiled sweet potatoes combined with boiled eggs
Sweet potatoes are a type of starch with a low average GI, rich in fiber, vitamin A and polyphenols. When combined with boiled eggs, a complete source of protein, this dish can replace healthy breakfast or snacks, without causing sudden increases in blood sugar.
People who eat sweet potatoes and boiled eggs for breakfast for 8 weeks have an average reduction in fasting blood sugar level of 12 mg/dL and improved HOMA-IR index (insulin resistance).
