So what foods will help me lower my blood sugar?

We recommend including foods that are moderately low in carbohydrates and take longer to digest. This helps prevent your blood sugars from sky-rocketing from a large dose of glucose.   The more fiber a food contains, the longer your body takes to digest it which is ideal! Blood sugar will slowly climb and back down instead of shooting straight up and straight down.

1. WHOLE GRAINS
   
   Steel-cut oats 
   DO:
   Choose old fashioned or steel cut oats (the less refined, the better!)
   Add some flavor using cinnamon, nuts, nut butter, or fruit
   Use low fat milk or water
   

   DON'T
   Choose pre-packaged or sweetened oatmeal
   Add too much dried fruit or sweetener- even natural sweeteners such as honey
   Use cream 

      
   
   Stone-Ground Whole Wheat Bread
   

   DO:

   Top with heart-healthy fat spreads like avocado or nut butter
   Top with fruits, veggies, and lean proteins like banana, tomato, or egg
   Spread your consumption throughout the day
   

   
   DON'T:

   Use spreads like butter, sweetened jam and Nutella
   Fill with highly processed foods like deli m
   eats and cheeses
   Eat a lot in one sitting 
   
   

1. NON-STARCHY VEGETABLES
   

    

   Carrots
   

   DO:

   Add salt-free seasonings for some flavor
   Roast em', steam em', or air fry em'!
   Eat them raw with some hummus
   Add them to your favorite dish!
   

   DON'T:

   Deep fry them
   Sauté them in butter or top them with cheese
   
   
   

   Leafy Greens
   DO:

   Eat them cooked or raw
   Buy them fresh or frozen
   Pack them into smoothies or make them into a pesto sauce
   Sneak them into soups and stews or eat them as a side dish
   

    

   DON'T

   Sauté them in butter or animal fats
   Boil them for too long- the nutrients in leafy greens are water-soluble, so if boiled for too long all of the nutrients will end up in the water!
   Use canned greens- these tend to have added seasonings and preservatives
   
   
   
2. STARCHY VEGETABLES
   

   
   Squash
   DO:

   Include winter and summer squash
   Roast, bake, or sauté using olive oil
   Season with fresh herbs and spices

   DON'T

   Sauté in butter or animal fats
   Season with excess amounts of sweeteners or salt 

   
   

   Beans

   DO:
   Use dried beans
   Use canned beans (be sure to rinse them to get the excess salt off from the canning process!)
   Jazz them up by throwing them in a chili, making them into burgers, or making a dip

   DON'T:

   Use baked beans or refried beans
   Eat a large quantity at once, stick to a half cup portion at a time

   
3. DAIRY
   
   Greek Yogurt
   DO:
   Look for an unsweetened option
   Add nuts, seeds, or nut butter
   Use it as a base for a smoothie or sauce
   Top it with fresh fruit
   
   DON'T:
   Buy a pre-sweetened option
   Top it with sugary granola or cereals
   Mix in too many sweeteners, even natural sweeteners like honey
   
   
4. PROTEIN
   Salmon
   

   DO:

   Season with fresh herbs and spices
   Use lemon to add a citrus note
   Bake, grill, or pan sear
   

   
   DON'T:

   Cook with butter
   Use sugar-filled marinades or glazes
   Deep fry
   
   
   

   Eggs
   DO:

   Eat the whole egg- the yolk has more protein per weight than the white does, so the whole egg is a great source of lean protein!
   Use cooking spray to prevent the eggs from sticking to the pan
   

   DON'T:

   Use butter or an excess of oil while cooking
   
   
5. FAT
   
   Nuts
   DO:
   Look for a raw or roasted option with no added seasonings
   Eat them in the form of an all natural nut butter
   Add them to yogurt, granola, salads, or eat them as a snack
   Be mindful of portions- although they are healthy fats, they are still calorie-dense!
   
   
   DON'T:
   Opt for a flavored option- these tend to include high amounts of sugar, salt, and extra calories
   Use a nut butter with added sugars- look for brands that just have the nut as the ingredients!
   Consume them in excess
   Choose a trail mix that is loaded with chocolate and fried fruit with sugar added