🩺 How to Keep Blood Sugar Steady (Even When You Eat Carbs… Sometimes)

If you’re managing your blood sugar, whether due to diabetes, prediabetes, or general wellness, you’ve been told to “watch your carbs.” And it’s true: refined and sugary carbs like white bread, crackers, and sweets can cause your blood sugar to spike and crash.

But you don’t have to eliminate all carbs to stay balanced. It’s about making smart choices and pairing your meals with foods that help your body handle sugar better.

Let’s walk through how to do that.

🥦 1. Add Fiber-Rich Foods

Fiber slows down how quickly sugar enters your bloodstream, keeping your energy steady and your blood sugar stable.

Try adding:

• Leafy greens (spinach, kale, arugula)

• Cruciferous veggies (broccoli, cauliflower, cabbage)

• Lentils and beans

• Chia or flax seeds

🥑 2. Include Healthy Fats

Healthy fats don’t raise blood sugar; they keep you fuller and longer.

Try adding:

• Avocado

• Nuts or nut butters

• Olive oil or olives

• Fatty fish like salmon or sardines

🍳 3. Don’t Forget Protein

Protein helps reduce blood sugar spikes after meals and supports appetite control.

Try adding:

• Eggs

• Poultry or fish

• Tofu or tempeh

• Plain Greek yogurt

🥒 4. Use Vinegar & Fermented Foods

Vinegar and fermented foods can help reduce post-meal sugar spikes.

Try:

• A small vinegar-based salad before meals

• Pickled vegetables, kimchi, or sauerkraut

• Apple cider vinegar in water before eating (1–2 tsp diluted)

🌿 5. Flavor With Blood Sugar-Friendly Spices

Some spices support better insulin sensitivity and sugar metabolism.

Try:

• Cinnamon

• Turmeric (paired with black pepper)

• Fenugreek

🧠 Be Carb-Smart, Not Carb-Fearful

The goal isn’t to cut all carbs—it’s to choose wisely and avoid overindulging in processed, high-sugar options. Focus on whole foods, balance your meals, and eat with intention.

Example Swap: Instead of a plain muffin for breakfast, try a veggie omelet with avocado and a few berries on the side.

✨ Want Help Putting It All Together?

To make planning more manageable, we’ve created a printable chart of blood sugar-friendly foods and a list of sample meal ideas. Ask us during your next visit or email us at info@sohdpc.com to get your copy.