Eating rice or pasta? Add these foods to reduce sugar spikes

Rice, potatoes and pasta are staples in many diets, but they can cause blood sugar levels to rise quickly when eaten on their own. Nutrition experts say pairing these starchy carbohydrates with foods rich in protein, fibre or healthy fats can help slow digestion and reduce post-meal glucose spikes.

According to registered dietitian Jillian Kubala, combining carbohydrates with nutrient-dense foods may support both short- and long-term blood sugar management.

Beans can lower the blood sugar impact of high-carb meals

Beans are rich in both protein and fibre, making them one of the best additions to rice, pasta and potato dishes.

Research cited by Kubala found that meals combining rice with black beans or chickpeas resulted in a significantly lower post-meal blood sugar response compared with rice alone.

Low-carb vegetables add fibre without excess carbohydrates

Vegetables such as broccoli, asparagus and artichokes provide fibre that helps slow glucose absorption.

Studies have shown that people with diabetes who eat low-carbohydrate vegetables before starchy foods experience a lower blood sugar response than those who eat carbohydrates first.

Seafood provides protein that supports glucose control

Protein-rich seafood, including salmon, shrimp and tuna, can help moderate blood sugar levels after meals.

Protein slows digestion and promotes satiety, helping reduce sharp rises in blood glucose while also supporting appetite control.

Poultry may improve post-meal blood sugar response

Chicken and turkey are lean sources of protein that pair well with rice, potatoes and pasta.

Research suggests eating protein and vegetables before carbohydrates can significantly reduce post-meal glucose levels compared with eating carbohydrates first.

Avocados offer a powerful mix of fibre and healthy fats

Avocados contain both fibre and heart-healthy fats, making them a smart addition to carbohydrate-rich meals.

Experts say healthy fats slow stomach emptying, which can reduce the rate at which glucose enters the bloodstream and help improve overall blood sugar control.

Simple meal combinations can make a difference

Kubala recommends pairing starchy foods with both a protein source and a fibre-rich food whenever possible.

Examples include rice with chicken and avocado, pasta with shrimp and asparagus, potatoes with salmon and broccoli, or pasta with chickpeas and spinach.

Why food pairing matters

Foods that are high in carbohydrates and low in protein, fibre and fat tend to have the greatest impact on blood sugar levels.

By combining rice, potatoes and pasta with foods that slow digestion and glucose absorption, people may be able to achieve a steadier blood sugar response while still enjoying their favourite meals.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.