Keeping your blood sugar stable isn’t just a goal for people living with diabetes; we can all benefit from aiming for this. Some foods can cause your blood sugar level to spike. And when blood sugar levels get too high, they tend to crash afterward. That can leave you feeling tired and a little hangry. When you eat foods high in sugars and starches, like desserts or white bread, your body breaks them down into a type of sugar called glucose, which raises blood sugar. This signals the pancreas to release insulin, which helps move sugar into the body’s cells for energy. But if your diet consists of a lot of these sugar-spiking foods, your body’s cells can start to ignore insulin after a while. That’s called insulin resistance and it can be problematic. “Our blood sugar levels change all the time, which is totally normal. But what we want to avoid are sharp spikes and crashes in our blood sugar levels,” shares Jessica Ball, M.S., RD, senior nutrition editor at EatingWell. “Nutrients that take longer to digest—like fiber, protein and fat—help our blood sugar levels raise more gradually overtime.”

Eating foods rich in high-quality protein can help you maintain balanced blood sugars and prevent the development of insulin resistance. Protein can also help you feel full, help you keep your lean body mass and provide you with stable energy. To prevent blood sugar spikes, it can be helpful to focus on quality protein sources at your meals—particularly if you’re at risk of conditions linked to higher blood sugars, like type 2 diabetes. Reducing your carb intake and focusing on healthy proteins and fats can help you stay off the blood-sugar roller coaster. Here are seven protein-rich foods you can add to your shopping list to help with balanced blood sugar levels.

1. Eggs

Eggs are nature’s multivitamin. Not only are they full of protein—one large egg has around 6 grams—but they’re rich in other nutrients that your body needs too. They’re good sources of vitamins like B12, B6 and A, and essential minerals like choline, sodium and potassium. In addition, eggs have quality protein and very few carbohydrates, which means they won’t spike your blood sugar levels.

Eggs are a great addition to your breakfast if you’re concerned about insulin resistance. Research has found that egg consumption is associated with a lower risk of developing type 2 diabetes. “Pair eggs with a source of complex carbs like whole-wheat bread or fruit for a balanced meal that will help you stay full and energized throughout your morning,” encourages Ball.

2. Salmon

If you’re a fan of seafood, salmon—or any other type of fatty fish—is a great way to make sure you have some quality protein on your plate. Salmon has zero carbohydrates and more than 22 grams of protein in a 3-ounce cooked fillet. Not only that, but it is a great source of nutrients our bodies need, like calcium, sodium, choline, retinol, vitamin B12 and selenium. The omega-3 fats that salmon contains have been shown to support a healthy brain and a healthy heart, as well. No wonder the American Diabetes Association lists salmon as a superstar food.

3. Sirloin Steak

A small 4-ounce piece of sirloin on your dinner plate will give you more than 22 grams of satisfying protein and a wealth of nutrition. Beef is packed with vitamin B12, calcium, potassium and heme iron, which our bodies absorb better than non-heme iron from plants. It’s also a great source of phosphorus, niacin, magnesium, folate … the list goes on.

Protein is broken down into amino acids in our bodies. Research has found that protein from animal sources, like steak, is absorbed and used differently in the body than protein from plant sources. “When it comes to protein, variety is the name of the game. It’s best to include several different plant- and animal-based sources , if you eat meat. Enjoying steak (such as sirloin) in moderation can help you meet your nutritional needs. Just remember that 3 ounces is considered a serving, which is a much smaller portion that what’s served at most restaurants,” says Ball.

4. Cottage Cheese

Just a half-cup of whole-milk cottage cheese contains about 13 grams of protein and is an excellent source of many vitamins and minerals, such as calcium, vitamin A, phosphorus, beta carotene and more.

Cottage cheese is a great protein source for people with diabetes because it lessens blood sugar spikes. Cottage cheese comes in different curd sizes and fat contents, and pairs well with many different types of fruits and veggies.

5. Peanut Butter

Whether you like it creamy or crunchy, peanut butter is always satisfying. Just a couple of tablespoons will provide you with nearly 8 grams of protein, plus fiber, magnesium, zinc, vitamin B3 and folate. “I love having peanut butter in my pantry at all times. It’s so nourishing and is really versatile and helps me get in extra nutrition on a budget,” shares Ball.

Some brands of peanut butter have added sugar, so pick a brand with simple ingredients: peanuts and salt. And if you want to feel satisfied and have sustained energy, pair the peanut butter with low-carb veggies instead of a simple carb, like white bread. A snack of carrots and celery dipped in peanut butter never disappoints.

6. Chicken Drumsticks

Chicken breasts might feel a little bland and boring, so give chicken drumsticks a try instead. They’re made from flavorful dark meat, and just one cooked drumstick will give you a whopping 25 grams of protein. Chicken also contains all the essential amino acids—the ones our bodies need and can’t make on their own.

Chicken is a rich source of many different nutrients, particularly choline. Choline is a nutrient that our bodies need; it helps us regulate mood, memory and muscles. It’s also necessary for brain health. While our liver makes a little choline, most of it needs to come from the food we eat. Chicken has more than 70 milligrams of choline per drumstick.

7. Mixed Nuts

All types of nuts are packed with protein—even peanuts, which we call nuts but (fun fact) are really legumes. Whether you like pistachios, walnuts, pecans or any other type of nut, they can help you feel satiated and keep your blood sugar stable. Just an ounce of mixed nuts will give you 5 grams of protein. They’re also full of fiber, folate, beta carotene and many other vitamins and minerals. “Nuts are the perfect snack. They’re shelf-stable, which makes them easy to bring along with you on-the-go. And they have a variety of different nutrients—like protein, fiber and healthy fats—that help you feel satisfied in the moment and full for longer,” adds Ball.

If you’re sensitive to carbohydrates, stick to nuts with fewer carbs, like pecans, macadamias and walnuts, as opposed to nuts with more carbs, like cashews and pistachios.

The Bottom Line

Pair high-protein foods with carbohydrate-containing foods to lessen the blood sugar spike after meals. Protein-rich foods, such as eggs, steak, chicken, salmon, cottage cheese, and nuts are convenient sources of protein that are also versatile in cooking and for snacks. Try to incorporate more protein-rich foods at each meal to maintain balanced blood sugar levels throughout the day.