What Should I Eat to Lower my Blood Sugar?

If you're trying to improve your blood sugar, you don't need to survive on salads or completely give up carbohydrates. Instead, start by looking at how you build your meals. A simple approach is to prioritize a source of protein, add plenty of non-starchy vegetables, and keep your portion of starch or other carbohydrate reasonable. Carbohydrates have a greater effect on blood sugar than protein or fat, so paying attention to the amount and type you eat can make a meaningful difference.

Start with protein at your meals. Chicken, fish, eggs, lean meats, Greek yogurt, cottage cheese, tofu, beans, and lentils can all be good options. Then add vegetables such as broccoli, spinach, peppers, green beans, cauliflower, or a salad. Finally, include a smaller portion of a carbohydrate such as rice, potatoes, pasta, tortillas, bread, beans, or fruit. Pairing carbohydrates with protein and fiber can help slow the rise in blood sugar compared with eating carbohydrates by themselves.

It's also worth paying attention to where your sugar and carbohydrates are coming from. Sugar-sweetened beverages can be an especially easy source of a large amount of sugar without making you feel very full. Soda, sweetened coffee, sweet tea, energy drinks, and juice can all contribute significant amounts of carbohydrate. Choosing water, sparkling water, or unsweetened beverages more often is a simple change that can reduce your overall sugar intake.

Most importantly, you don't have to completely eliminate your favorite foods to manage your blood sugar. A smaller portion of a carbohydrate, paired with protein and other nutrient-rich foods, can fit into a balanced eating pattern. Your individual carbohydrate needs depend on your health, medications, activity level, and blood sugar goals. A registered dietitian can help you figure out what portions and meal patterns work best for your body and your lifestyle.