5 Best Recipes to Lower Blood Sugar, Dietitian Says — Don’t Eat This That

5 Best Recipes to Lower Blood Sugar, Dietitian Says — Don't Eat This That

To maintain healthy blood sugars is a goal that may help reduce the risk of developing heart disease, kidney health problems, and vision loss, among other things. And with a little effort and know-how, healthy blood sugar management can be achieved by applying a few tips. According to the Center for Disease Controlare some steps people can take to control their blood sugar levels:

  • Eating a healthy diet consisting of nutritious foods such as vegetables
  • Maintain a healthy weight
  • Incorporating exercise into your daily life
  • Eat meals at set times and don’t skip meals
  • Choose foods that are lower in calories, saturated fat, trans fat, sugar and salt
  • Drink water instead of soda
  • Restriction of alcoholic beverages.

When it comes to selecting specific foods, focus on: whole grain rather than sophisticated options, including Omega-3 fatty acids in the diet and eating vegetable proteins such as beans are all evidence-based tips that can help people reach their blood sugar goals.

Having some blood sugar-friendly recipes on hand can help you navigate a healthy blood sugar journey by knowing exactly what to cook. If you’re looking for recipe inspiration, these five recipes are made with ingredients that, when combined, can help support healthy blood sugars in a delicious way.

chickpea quinoa soup
Marty Baldwin

Combining a variety of vegetables, chickpeas, and whole grain quinoa, this soup is a blood sugar-supporting powerhouse. Not only do the veggies provide vitamins and fiber in a low-carb vat, but many varieties also contain prebiotics or indigestible starches that act as fuel for live probiotics that reside in our gut. Healthy intestinal flora is linked to better blood sugar controlhighlighting why eating a wide variety of vegetables is so important.

Both chickpeas and quinoa contain plant-based protein and fiber — two important nutrients that help control blood sugar levels. Super satisfying and packed with nutrients, this soup is a perfectly light dish that can help control blood sugar where it needs to be.

Get our recipe for Chickpea Quinoa Soup.

vegan roasted red pepper pastavegan roasted red pepper pasta
Thanks to Minimalist Baker

Think you can’t eat pasta if you control your blood sugars? Think again. Traditional semolina pasta has no added sugars and contains protein and fiber — two nutrients that help support healthy blood sugars. And as long as you stick to the right portion sizes and don’t top your dish with unhealthy ingredients, enjoying pasta can be part of a healthy blood sugar diet.

According to the results of a randomized crossover study published in Diabetes Technology and Therapy, the results showed that for adults with type 1 diabetes, eating higher-protein pasta and regular pasta resulted in significantly lower peak blood glucose than white rice. And in another study, results showed that in postmenopausal women, moderate pasta consumption (3 times a week) was not associated with any negative effects on the long-term risk of diabetes

This pasta dish contains a homemade sauce that is packed with vitamin C thanks to the addition of red bell pepper. Vitamin C is an antioxidant that may play a role positive role in blood sugar control† Plus, they add a unique flavor to this dish with no added sugars.

Get the recipe from Minimalist Bakery

easy baked cod with spring vegetableseasy baked cod with spring vegetables
Thanks to Minimalist Baker

Fish is packed with good nutrients such as protein, vitamin B12 and iodine. But the star of the fish consumption show is the omega-3 fatty acids it provides. Fatty fish, such as cod, nourish the body with these fatty acids, which may offer some unique benefits for those focused on controlling their blood sugars.

This baked cod dish is high in fiber-rich vegetables, giving this dish a boost of fiber and potentially helping blood sugar control even better.

Get the recipe from Minimalist Bakery

whipped cottage cheese with berries and pistachioswhipped cottage cheese with berries and pistachios
Alison Lima

Dairy products, such as cottage cheese, are convenient sources of protein that also contain essential vitamins and minerals. And data has shown that protein-rich dairy products may improving insulin secretion in subjects with type 2 diabetes

Whipped cottage cheese combined with the antioxidants in berries and the fiber, protein and healthy fats of pistachios make this dish a perfectly satisfying diabetes-friendly dish.

Get the recipe for Whipped Cottage Cheese with Berries and Pistachios.

zoodle veggie stir fryzoodle veggie stir fry
Thanks to Katie’s Cucina

If you want to skip traditional pasta but still enjoy pasta dishes, this recipe is for you. This vegetarian stir-fry from Zoodles offers a low-carb, high-fiber dish that’s bursting with flavor. Top this off with some lean protein for a dish that won’t spike your blood sugars and is oh-so-satisfying to eat.

Get the recipe from Katie’s Cucina

Lauren Manaker MS, RDN, LD, CLEC

Lauren Manaker is an award-winning registered dietitian, book author and recipe developer who has been in the practice for nearly 20 years. read more