NutritionNutrition for Blood Sugar Control Cheatsheet
Quick reference guide on nutrition strategies to manage and stabilize blood sugar levels, including key foods, nutrients, and meal timing tips.
- Maintains energy levels and prevents crashes
- Reduces risk of insulin resistance and type 2 diabetes
- Supports overall metabolic and cardiovascular health
- Fiber: Slows glucose absorption; found in vegetables, fruits, whole grains, legumes
- Protein: Helps stabilize blood sugar by slowing digestion
- Healthy Fats: Support hormone function and reduce inflammation
- Low Glycemic Index (GI) Foods: Cause slower blood sugar rise (e.g., oats, lentils, berries)
- Non-starchy vegetables (spinach, broccoli, peppers)
- Whole grains (quinoa, barley, brown rice)
- Lean proteins (chicken, fish, tofu)
- Nuts and seeds
- Legumes (beans, lentils)
- Berries and low-GI fruits
- Sugary beverages and sweets
- Refined grains (white bread, pastries)
- Processed snacks and fast food
- Excessive alcohol
- Eat balanced meals with protein, fiber, and healthy fats
- Avoid skipping meals to prevent blood sugar dips
- Consider smaller, frequent meals if needed to stabilize glucose
- Monitor portion sizes, especially carbohydrates
- Stay physically active to improve insulin sensitivity
- Manage stress to reduce cortisol-related blood sugar spikes
- Prioritize quality sleep for metabolic health
