August 16


Healthy Meal Ideas to Help Control Blood Sugar Levels

By Gabriela

August 16, 2021

If we have high blood sugar, our doctor will probably recommend us to consult a dietitian to help us create a healthy eating plan. Besides controlling our blood sugar levels, a healthy diet will also help us manage our weight.

What’s more, it will help us lower the risk of heart disease by controlling our blood fats and blood pressure levels.

Consuming excess fat and calories can cause blood sugar spikes. If we don’t control these levels, it could lead to hyperglycemia (dangerously high blood sugar levels) and permanent damage to our heart, kidneys, and nerves.

We can cut the risk of all of these health complications by controlling our blood sugar through our diet. In other words, by making healthy food choices and paying attention to our eating habits.

In other words, a healthy meal plan will help one’s diabetes and weight management. So, here are several good meal ideas for high blood sugar.

Meal Ideas for High Blood Sugar

If we have diabetes, we should have three meals a day at specific times. This will help our body use the natural-occurring insulin, or the one obtained from medications.

So, to develop a diet based on our health goals, lifestyle, and tastes, we should consult a registered dietitian.

They will help us choose the right portion sizes according to our size and physical activity, as well as improve our overall eating habits.

Foods to Eat

Here are some healthy nutritious options to choose from:

  • Good carbs – vegetables, fruits, legumes, whole grains, and low-fat dairy.
  • Fiber-rich foods – fruits, vegetables, wheat bran, whole-wheat flour, legumes, and nuts
  • Heart-healthy fish – tuna, cod, halibut, salmon, sardines, mackerel, and bluefish
  • Monounsaturated & polyunsaturated fats – almonds, avocados, olives, walnuts, pecans, and olive, peanut, and canola oil; just don’t overdo it.

Foods to Avoid

The following foods are not good for our heart, and having diabetes means a higher risk of stroke and heart disease. That’s why we should avoid foods like:

  • Saturated fats – bacon, sausage, hot dogs, beef, and other animal proteins and high-fat dairy products
  • Trans fats – baked goods, processed snacks, stick margarine, and shortening
  • Cholesterol – high-fat animal proteins (liver, egg yolks), and high-fat dairy products
  • Sodium – your daily sodium intake should not be more than 2,300mg. But, if you also have high blood pressure, it shouldn’t exceed 1,500mg.

Healthy, Diabetes-Friendly Meal Options


Never skip breakfast. Some great examples of breakfast meals include:

  • Breakfast smoothie or shake
  • Whole-grain toast and scrambled eggs
  • Breakfast burrito
  • Fruit and nuts.


Here are a few options for quick, healthy lunch meals:

  • Veggie stir-fry
  • Salad
  • Hearty soup
  • Whole-grain pasta.


Dinner is equally important for healthy blood sugar control as other meals during the day. However, don’t forget about the portion size. Here are a few excellent dinner ideas:

  • Chili
  • Chicken, steamed broccoli, and brown rice
  • Turkey and mashed potatoes free from fat
  • Baked fish and veggie mix.

Something to Consider

Even though these are some healthy meal choices for a person with high blood sugar levels, it’s best to consult a dietitian and doctor to make an eating plan that works best for each of us.

A doctor or dietitian will take our blood sugar levels into account, as well as our risk of diabetes complications.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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