Keep Blood Sugar Steady with These Small Food Tweaks
Hearing that you have diabetes can bring up a lot of questions about food—concerns about what to eat, what to avoid, and how much to change.
“Managing diabetes usually doesn’t require a total diet overhaul,” says PIH Health Registered Dietitian Cortney Kaller. “In many cases, small changes to your diet make a big difference in helping you better manage blood sugar without being too restrictive.”
A registered dietitian can help you build an individual plan and suggest a good approach to managing your blood sugar when you have diabetes. The following are simple dietitian-recommended habits that can support better blood sugar management.
Pair Carbohydrates with Protein
While carbohydrates have the biggest impact on blood sugar, you don’t need to avoid them. Try pairing carbs with protein or healthy fat. This food tweak helps slow digestion and helps to prevent sugar spikes.
- Peanut butter on apple slices
- Whole-grain toast with eggs
- Rice and beans
- Pasta with grilled chicken
Eat Protein and Veggies First
Non-starchy vegetables like salad greens, broccoli, green beans, and peppers are low in carbs and high in fiber. Eating them at the start of a meal helps slow how quickly carbs are absorbed. Eating protein before carbs is another way to reduce post-meal blood sugar spikes.
An example of this food sequencing -- if your plate has chicken, rice and broccoli on it, eating the broccoli and chicken first (at least the first few bites) before eating the rice can help keep blood sugar steadier.
Make the Switch to Whole Grains
Switching from refined grains to whole grains is a small change that can come with some big benefits. While white bread, white rice, and sugary cereals can cause blood sugar to rise quickly, whole grains digest more slowly because they contain fiber. Fiber plays an important role in blood sugar management. Keep in mind, however, that you still need to watch portion sizes.
- Wild rice instead of white rice
- Quinoa or farro instead of couscous
- Oatmeal instead of sugary cereal
Incorporating More Beans and Lentils
Beans and lentils are filling and helpful for blood sugar management as they contain fiber and protein, which both support slower digestion.
Try tossing them into meals that you already enjoy:
- Add black beans to tacos
- Add lentils to soup or chickpeas to salad
Pay Attention to Liquid Calories
Sugary drinks such as soda, sweet tea, fruit juice, and coffee drinks can contain large amounts of added sugar which can raise blood sugar fast because they’re absorbed quickly.
- Replace soda for sparkling water
- Choose unsweetened tea instead of sweet tea
- Dilute juice with water
Be Mindful of Portions
You don’t always have to change what you eat—sometimes adjusting how much is enough. Try using a smaller plate, checking food labels for serving sizes, and measuring out portions can help to make it less likely you’ll overeat carbs.
You can also try the following plate method:
- Fill half your plate with non-starchy vegetables.
- Then make one quarter lean protein and the other quarter carbohydrates.
Eat Slowly
Eating slowly is something simple you can do to make it easier to manage your blood sugar. When you eat too fast, it’s easy to overeat. Taking time to chew and pause between bites gives your body a chance to signal that you’re satisfied.
Talk to your primary care physician if you’re struggling with managing your sugar levels. They may recommend nutrition services for education or provide you with other resources to help you eat better and stay healthy.
