Edamame
Edamame (green soybeans) contain fiber-rich, high quality carbohydrate, protein, and heart-healthy omega-3 fats, a winning trio that helps keep blood-sugar levels steady. Buy them in the pod (like pistachios, the shells will slow down your eating) and steam or microwave a cup’s worth, snap them open, and pop ’em in your mouth — yum!
150 calories, 12 g carbohydrates
Exchanges: 1 medium-fat meat, 1 starch