If you need to get a handle on your blood sugar — because letting it get too high can increase your risk of diabetes and issues with insulin resistance — Cleveland Clinic Wellness has a simple tip: Replace the rice and potatoes you normally enjoy at dinnertime with lentils. The clinic notes:

In a recent study, replacing half a portion of either rice or potatoes with lentils was shown to lower blood sugar by 20 percent or 35 percent, respectively. Lentils are chock full of fiber, which slows down the release of sugar into the bloodstream.

The clinic advises: “If you’re new to lentils, experiment with common varieties, such as green, brown, split red or yellow, French, and black lentils. You can also enjoy various varieties of beans, cousins of lentils that have similar properties. When you do eat rice, choose fiber-rich brown rice, and as for potatoes, eat the nutrient-and fiber-rich skin, too.” Happy eating!