So what does “a blood-sugar-friendly diet” actually mean? Here are some dietary tips that help maintain healthy blood sugar levels:
Limit sugar. Sugary foods like candy and ice cream can trigger sharp spikes in your blood glucose. This is followed by an energy crash, which can cause you to crave more sweets. When you do eat more sugar or carbs, plan to do something active within 30 minutes of eating to help your body digest and stabilize your blood sugar and insulin levels more quickly.
Pass on processed foods. Most ultra-processed foods (e.g., cereal, chips, granola bars) are made with refined flour and added sugars, both of which can trigger glucose spikes. In fact, studies show that eating ultra-processed foods increases your risk of diabetes. To keep your blood sugar steady, it’s best to stay away from them.
Be smart which carbs you choose. Refined carbs like white rice and white pasta have the fiber removed. That’s why consuming these foods can lead to a blood sugar spike. Skip the refined carbs and opt for wholesome, complex carbs. Think quinoa, sweet potato, lentils, and brown rice. Since they’re fiber-rich, they’re easier on your blood sugar.
Bump up your fiber intake. Fiber slows down digestion. This allows glucose to be absorbed more slowly to prevent those nasty spikes. High-fiber foods include apples, berries, pears, avocados, cruciferous veggies, oats, chia seeds, flaxseed, and beans & legumes.
Prioritize protein. Like fiber, protein helps stabilize your blood sugar. It slows the digestion of carbs, allowing for a more gradual release of glucose into your bloodstream. Protein also promotes satiety, helping you feel full longer.
Foods to avoid :
Candy, ice cream, cookies, pastries & other sweets
Soda, sports drinks & other sugary beverages
Refined carbs (e.g. white rice, white pasta, white bread)
Ultra-processed foods (ready-made meals, canned soup, cereal, granola bars, etc.)
Alcohol
Foods to Enjoy :
Low glycemic fruits like berries, apples, & pears (see list here)
Non-starchy vegetables like leafy greens, broccoli & cucumber (see full list here)
Clean protein like chicken, turkey, grass-fed beef, wild-caught fish & pasture-raised eggs
Complex carbs like oats, quinoa, brown rice & sweet potato
Healthy fats like avocado, olive oil, fatty fish, nuts, seeds, olives, & coconut
Beans & legumes
