You don't need a special diet to eat in a blood-sugar-friendly way. You need a better default shopping list. This is the DVY Herbal team's list, adapted for US grocery stores.
Choose more often
Fish rich in omega-3. Salmon, sardines, mackerel, herring and tuna. Aim for fish a couple of times a week as your plate's protein quarter.
Nuts, seeds and berries. Almonds, walnuts, pistachios and macadamias; chia and flax seeds; blueberries, strawberries and blackberries. Nuts and seeds bring fiber and healthy fats; berries are among the lower-sugar fruits.
Non-starchy vegetables. Spinach, kale, broccoli, zucchini, cabbage and bitter melon. These should fill half your plate.
Smarter starches. Sweet potato, squash, pumpkin, brown rice and oats, as a quarter of the plate rather than the main event.
Beans and lentils. Black beans, chickpeas and lentils give you protein and fiber in one food.
Flavor without sugar. Cinnamon, turmeric, garlic, extra-virgin olive oil and apple cider vinegar add taste without adding sugar.
Eggs and plant protein. Eggs, tofu and unsweetened soy milk are easy, versatile proteins.
Limit as much as you can
- Added and refined sugars: table sugar, syrups, candy, pastries and sweetened drinks, including soda and sweetened iced tea.
- Dried fruit: much more concentrated in sugar than fresh fruit.
- Refined starches in large portions: white bread, white rice, pasta and potatoes. Keep them to a small quarter of the plate, or swap for whole-grain versions.
- Fried foods and fatty processed meats: high in saturated fat.
- Alcohol: besides empty calories, alcohol can cause blood sugar to drop too low, especially on an empty stomach or with certain medications.
Two simple targets
Fiber. US dietary guidance suggests about 14 grams of fiber per 1,000 calories, which works out to roughly 25 grams a day for women and 38 grams a day for men. Vegetables, beans, berries, nuts and whole grains are the easiest way to get there.
Salt. Keep sodium to about 2,300 mg a day, about one teaspoon of salt in total, including what is already in packaged foods.
A sample day
- Breakfast: veggie omelet with spinach and mushrooms, a handful of berries.
- Lunch: big salad with chickpeas, grilled salmon and olive oil and vinegar dressing; a small scoop of brown rice.
- After lunch: a cup of unsweetened herbal tea and a 10-minute walk.
- Dinner: roasted chicken, a double serving of roasted broccoli and zucchini, half a baked sweet potato.
- After dinner: a warm cup of tea instead of dessert, and another short walk.
Want something to sip after meals instead of a sweet drink? DVY Glucose Tea is a caffeine-free herbal blend with no added sugar. One tea bag, five minutes, warm or iced.
See the after-meal teaFAQ
Which fruits are best for blood sugar?
Fresh berries are lower in sugar than most fruits; avoid dried fruit.
How much fiber should I eat per day?
About 25 g for women and 38 g for men.
Does alcohol affect blood sugar?
Yes; it can cause low blood sugar, especially on an empty stomach.
For education only. Not medical advice. If you have kidney disease or follow a prescribed meal plan, check with your doctor or dietitian first.