If you're looking for foods that raise blood-sugar levels slowly and gently like rolling waves, choose high-quality carbohydrates instead of low-quality carbs like refined grains
and sugary foods. Whenever possible, you'll want to couple these carbs with protein and/or healthy fat. Beans
(including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body's blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free.