How To Make Your Favorite Foods More Blood-Sugar Friendly

Have you ever had a recipe or a special dish that you love but feel like you ‘can’t’ or ‘shouldn’t’ eat it because it is just not good for your blood sugar? I get it. Those comfort food recipes come with a strong pull that is hard to resist–not only because they taste good, but also because of their strong nostalgic and emotional ties. Unfortunately, they are often foods that are higher in fat, salt, and sugar–all things we want to be mindful of consuming when we are managing diabetes. The struggle may be REAL, but it may be unnecessary!

I’ve put together some tricks of the trade that you can use on a regular basis to help make YOUR favorite foods more ‘diabetes-friendly’. By implementing some simple adjustments, you won’t have to give up [all] of your favorites to become a healthier version of you. Read on to learn more!

Balance: Increase Fiber, Protein, and Healthy Fats

We all know that protein is what keeps us fueled for longer than sugary foods, right? Making sure you get enough protein with each meal will slow down the absorption of glucose, thus preventing big increases in your blood sugar. It will also help to prevent the mid-afternoon crash we have all experienced at one time or another.

More ways to keep you feeling full and satisfied:

• Add extra non-starchy veggies to your soups, casseroles, and sauces. There are so many you can try! Examples: spinach, broccoli, bell peppers, asparagus, green beans, mushrooms…the list goes on!

• Add beans and legumes to ground meat recipes for added fiber–which will keep you fuller, longer!

• Sprinkle seeds like chia seeds, or flaxseeds on your greek yogurt or oatmeal. Grab a handful of almonds as a snack. They are nutrient-dense, and contain fiber and magnesium–important for blood sugar control.

• Choose a high-protein greek yogurt, or a cup of cottage cheese as a snack or a side to a meal.

• Make protein the star of your meal–lean cuts of poultry, beef, pork, and fish provide protein AND other essential nutrients.

Sugar Alcohols: Friend or foe?

This one is super important! When searching for healthy swaps, always be sure to look at the nutrition facts label on the side or back of packages. In particular, check foods for sugar alcohols. Sugar alcohols are usually listed as the following:

• Xylitol

• Erythritol

• Sorbitol

• Maltitol

• Mannitol

• Isomalt

• Lactitol

• Hydrogenated starch hydrolysates (HSH)

Most of these are used as sweeteners in things like sugar-free gum, candy, baked goods, and many ‘keto’ or ‘low-carb’ products. The problem? Well, sugar alcohols will indeed have less of an effect on blood sugar–BUT, because the food is labeled ‘sugar-free’, people tend to consume a much larger portion because they consider it a ‘free’ food. If you consume enough, you can STILL see a rise in your blood sugar level. Excess consumption of sugar alcohols can possibly lead to unwanted GI symptoms like gas, bloating, and diarrhea.

All that said, if you feel satisfied with the sugar-free version and don’t experience any unwanted side effects and notice that it works nicely to keep your blood sugar balanced, then YAY! This just illustrates that it may not be necessary to buy the sugar-free option and there are strategies you can use to eat the treats you love the best. Remember, everyone’s blood sugar patterns are unique, so find what works best for YOU to keep your blood sugar within a healthy range.

Be Mindful of Portions

Many people make it harder by overcomplicating what it really takes to make those foods fit. The truth is, you don’t need a strict set of rules or an “all-or-nothing” mindset. Most of the time, it comes down to paying attention to portions. A smaller serving is often enough to enjoy the taste you love without sending your blood sugars on a rollercoaster. When you allow yourself to enjoy these foods in a balanced way, it feels less like restriction and more like freedom — making blood sugar management a whole lot easier.

Walk It Out

Craving your favorite sweet treat? Plan for a 15 minute brisk walk afterwards to help minimize the rise in your blood sugar and improve insulin sensitivity. Movement is a powerful and often underutilized blood sugar management tool.

To Sum It Up

You do not have to sacrifice variety, flavor, or your favorite comfort foods when it comes to eating and making healthier choices to help you manage your blood sugar. With just a little planning and knowledge, you can eat delicious foods AND feel successful at managing your diabetes.

I’d love to hear about swaps you try and how they turn out in my Facebook group. Click here to join!