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Not ready to give up sweets? Try including fiber and protein with your meal or snack to slow the release of sugar into the bloodstream!

Fiber slows the release of carbohydrates by delaying its interaction with digestive enzymes and slowing its passage into the intestines, where it is absorbed into the bloodstream.

Meanwhile, protein slows down the speed at which the stomach empties its contents of partially digested food into the intestines. Together they leave you with a better blood-glucose balance.

Try adding these protein-rich, high-fiber foods to your meals and snacks

  • Have seeds or nuts when eating a fruit snack
  • Add seeds or nuts to breakfast cereals
  • Serve salmon, chicken, or tofu with rice
  • Add kidney beans to sauces served with pasta
  • Put cottage cheese on oatcakes, or hummus on rye bread


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