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You don’t have to accept the rollercoaster of blood sugar fluctuations. If you’re strategic about what you eat, you can keep your energy levels stable throughout the day.

With the right combination of nutrients, your body will digest food more slowly, leading to more stable blood sugar levels and better sustained energy as a result, TODAY.com explained previously.

And there’s one healthy plant protein food that will help you hit all the nutritional boxes to manage blood sugar spikes.

Nutrition tip of the day: Eat more of this food to get blood sugar balancing fiber and protein

When stable blood sugar is your priority, try lentils, says Natalie Rizzo, registered dietitian and TODAY nutrition editor.

“They have a really impressive combination of protein and fiber,” she told TODAY.com previously. In just a half-cup serving of lentils, you’ll find about 9 grams of protein and 8 grams of fiber.

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Why it matters

“Protein, fiber and healthy fats are the three nutrients that contribute to balanced blood sugar,” Rizzo said previously. “Fiber slows digestion and the absorption of carbohydrates, while protein and fat also help make a meal more satisfying and slow the rise in blood sugar.”

That’s one reason why plant-based proteins are so helpful: “They do double duty,” Rizzo noted. While foods like beans, chickpeas and lentils pack both protein and fiber, nuts and seeds provide protein and healthy fats (and, often, some fiber too).

How to get started

Lentils are a versatile ingredient that naturally work well in soups and stews. But you can also add them to salads, mix them into dips and throw them in with sheet-pan vegetables.

Here are a few recipes to get you started:

• Lentil Hummus
• Tahini Lentils With Crispy Spiced Garlic
• Sheet-Pan Gnocchi With Vegetables, Lentils and Ladolemono
• Warm Lentil Salad
• Lentil Tacos

And don’t forget about the full rainbow of lentil varieties: Choose from green, red, brown and even black lentils to suit each dish you’re making and to keep your meals exciting.

This story first appeared on TODAY.com. More from TODAY:

• The simple high-protein and fiber dinner combo a women’s health doctor eats every night
• The No. 1 anti-inflammatory plant-based protein, according to a dietitian
• Cardiologists reveal the healthiest drinks for your heart and 2 to avoid