How to lower blood sugar naturally and healthfully

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If you find yourself in a situation where you need to lower your blood sugar naturally and healthfully, you might be a diabetic or you might have hyperglycemia, a condition characterized by high blood sugar levels. In people who do not have diabetes, the pancreas releases a chemical called insulin into the bloodstream. This regulates blood sugar levels. In diabetic patients, the body has lost its ability to do this. Levels can climb dangerously high, ultimately causing organ damage if left unchecked.

You can successfully control your blood sugar. Working with your doctor and using tips from this list, you can manage your sugar levels effectively. Then you can spend more time enjoying life rather than managing complications from high blood sugar.

Change Your Diet

Your diet plays a crucial role in regulating your blood sugar.

• Choose more complex carbohydrates, but don’t go overboard. Whole grains and bran are good choices.
• Beans help, too. They add fiber to the diet and help delay glucose (simple sugar) absorption.
• Fruits and vegetables add needed nutrients for the body to process sugar more effectively.
• Some people try only eating raw foods and they often experience great results.
• Avoid sugary desserts and eliminate refined sugars in the form of cake, ice cream, soda, and more.

Enlist the help of your doctor to come up with a diet plan that will complement your own body’s specific needs. It’s more about choosing to eat foods that are more healthful. They don’t have to be boring or bland.

Eat Smaller Meals More Often

Eating more frequently allows blood sugar levels to stay more level throughout the day. Nutrients need to enter the bloodstream at regular times. This also means that you should not wait too long between meals, skip them or fast.

Doing this also helps to keep blood sugar from spiking too high and then getting too low once the body releases insulin.

Exercise

When you follow a regular exercise program, the effects on overall health are tremendous. Exercise has the added benefit of helping to regulate blood sugar levels throughout the course of a day. You can begin a walking routine, swim or ride a bike, among other things.

Some people have difficulty incorporating a regular exercise program due to work or family obligations. If this is the case, it’s important to build in opportunities throughout the day to get more exercise. Some ideas are as follows:

• use the push mower to cut the grass
• park far away from the grocery store entrance and then walk the basket back to the door when you’re finished
• take the stairs instead of the elevator
• walk the dog around the block twice a day
• jog in place while watching TV
• do jumping jacks before beginning your morning routine
• don’t make your kids get the groceries: get them yourself and take smaller loads so that you make more trips
• get a kettlebell, It works like a weight that will help to increase your heart rate in a smaller span of time.

Try Apple Cider Vinegar

This is a folk remedy, but many people swear by it. Get some organic apple cider vinegar (the kind with “The Mother” – it will say so on the bottle – which is the pulpy mass you see at the bottom of the bottle and is said to imbibe the vinegar with more nutrients). Start with 1 teaspoon to an 8 oz. glass of water. If you can’t stand the taste, try adding it to tea without sugar, or try organic stevia. Gradually increase the vinegar amounts in a glass of water, up to two tablespoons. Monitor your sugar levels closely – you might not need that much to maintain acceptable levels.

The vinegar helps with digestion and absorption of sugar, and also has many other health benefits.

Limit Alcohol Intake

Alcohol can raise blood sugar levels because the body has to busy itself eliminating the alcohol toxins from the body. It cannot focus on regulating sugar levels as effectively. Consuming too much alcohol can cause hypoglycemia, a condition where blood sugar levels are too low. This happens because the body releases insulin to combat the alcohol sugars and can over compensate. Over time, however, the body begins to lose its ability to use insulin to reduce the amount of sugar in the blood. The opposite can develop: hyperglycemia.

Get More Sleep

You may have heard that people who often don’t get enough rest tend to weigh more and are at higher risk for being overweight. With that come the complications: diabetes, high blood pressure, cardiovascular disease and more. Be proactive about getting enough sleep. In general, your body functions better, which will also help your blood sugar levels. Aim for 7-8 hours of sleep each night.

Implementing the suggestions from this list and being proactive about managing blood sugar levels are crucial to maintaining healthy blood sugar. From revamping your diet to getting more exercise, it takes a bit of effort. It’s worth it so that you don’t develop long-term complications down the road. It’s important to work with your doctor, as well, to develop a customized plan of action so that you can live the healthiest life possible.

Related Articles

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• How to Stop Sugar Cravings Naturally
• A High Sugar Level After a Meal
• High Insulin Foods
• Does Eating Protein With Carbs Lower Glucose Readings?

High blood glucose levels can damage the small arteries and nerves in your eyes, kidneys, heart, brain and feet over time. If you have diabetes, high blood sugar is defined as higher than 130 mg/dL when fasting and above 180 mg/dL two hours after eating, unless your doctor has specified a different target for you. Managing your blood glucose levels closely is the key to healthy living with diabetes.

If your blood glucose levels are high, don’t skip a meal; rather, try to understand the causes behind your high reading and do some damage control by eating healthy and exercising.

The Cause

If your blood glucose levels are higher than they should be, start by determining what caused the rise. Did you eat more carbohydrates than usual? Carbohydrates found in grains, potatoes and sugar increase your blood sugar levels the most, and eating too much can result in high glucose levels. Are you more stressed than usual or are you feeling sick? Stress and illness also increase your blood sugar levels. Did you skip your usual walk or did your forget to take your medications? Both exercise and prescribed medications decrease your blood sugar levels. Keeping a journal of what you eat, how you feel, how much you exercise and the medications and supplements you take can help you figure out the cause of your high blood sugar.

Skipping Meals

Skipping meals can actually increase your blood glucose levels. If your body doesn’t get a regular supply of energy from food, your liver may panic and start releasing glucose into your bloodstream. This glucose can come from stored liver glycogen or can be newly synthesized from protein. Skipping a meal can cause you to have high blood glucose levels, so don’t skip a meal in an attempt to lower high blood sugar.

Healthy Meal

Instead of skipping a meal, eat a balanced meal containing protein. Protein can stimulate your pancreas to produce insulin, the hormone needed to lower your blood glucose levels. If your blood sugar levels are high, have a healthy meal at your regular meal time. Avoid high-carbohydrate foods, such as pasta, rice, breads, desserts and pastries, that could further elevate your blood glucose. Instead, have a healthy meal based on non-starchy vegetables, such as broccoli, mushrooms and onions; a serving of protein from fish, chicken or meat; and healthy fats from avocado, nuts or olive oil. Continue monitoring your blood sugar levels at regular intervals to measure the impact of your meal.

Regular Exercise

Exercise is the best strategy to help you manage your high blood glucose levels. Whenever you move by walking, cycling or gardening, the muscles of your body use up some of the extra glucose circulating in your blood. Exercise also makes your cells more sensitive to insulin, which can contribute to bringing your blood sugar levels back in the healthy range. Walking at a moderate pace is the best exercise for most people. Stay properly hydrated and keep an eye on your blood sugar levels.

• American Diabetes Association: Tight Diabetes Control
• USDA: National Nutrient Database for Standard Reference

Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.

Adding foods that lower blood sugar levels to your diet can be a great way to manage your diabetes and remain in control of your health!

Once you receive a diabetes diagnosis, it is expected that you will need to make several adjustments to your lifestyle. This, of course, includes changing the way you eat; adding foods that lower blood sugar levels is a great way to help yourself and manage your diabetes.

In many cases, once you start your diabetes management plan, your doctor may help you by providing a list of foods that lower blood sugar levels in a natural way. This will be useful whenever you do your groceries, and it will help you plan around your meals without complications.

Another great idea when trying to learn how to lower blood sugar with food is prepping snacks ahead of time. By doing this you ensure that you stick to a healthy regimen, but also helps you to not skip meals, which is an important management step.

When you are just starting your diabetes management plan, all this may seem like a lot to take in, but with the right guidance you will be able to handle everything in a short amount of time.

The first step when you start adding foods that lower blood sugar levels, for example, is knowing that it is okay to eat certain types of carbs and even some desserts, as long as you know which types to choose.

Adding complex carbs instead of refined ones is the always the best choice. That means that you will stick to those like sweet potato and whole wheat, but should stay away from white bread, flavored drinks and heavy, syrup-infused desserts, to name a few examples.

Learning how to lower blood sugar with food also means knowing at what time of day is preferable to consume certain foods. Doctors and Specialists recommend eating carbs in the early hours of the day or around lunch time, but having a protein-based dinner with enough servings of vegetables.

As mentioned above, relying on a list of foods that lower blood sugar levels is also a great tool whenever you are purchasing the ingredients for your meals. This helps you identify which foods you should always keep in your pantry, and which you should abstain from.

Anything that includes high-corn syrup, saturated trans fats, refined sugar or starchy carbs should be on the side of items you want to avoid. This are particularly bad when you are trying to maintain your glucose levels in check.

Foods that will play a key role on your diet and help you lower blood sugar levels naturally, include:

• Citrus Fruits
• Tofu
• Tempeh
• Lean Chicken
• Wilde Rice
• Asparagus
• Avocados
• Flaxseed
• Salmon
• Legumes
• Green Tea
• Nuts
• Eggs
• Berries
• Chia seeds
• Yogurt
• Sweet Potato
• Garlic
• Quinoa Soy
• Tomatoes
• Cucumbers
• Peppers
• Spinach, Kale and Collard Greens
• Dark Chocolate
• Lean Steak
• Vinegar
• Skim Milk
• Tuna
• Apples
• Apple Cider Vinegar
• Berries

Furthermore, you will want to add foods that are high in fiber because they play an important role on your metabolic process, by supporting healthy detoxification, keeping you full for a longer period of time and helping lower and maintain glucose levels.

Once you have learned to properly manage your blood sugar levels you will be able to experiment more with your diet; that means that, there will come a time that nothing will be really off limits, but that you will get to enjoy a certain treat here and there always in moderation.

Practice portion control, monitor your glucose levels closely and on a daily basis and always do the follow-up consultations with your Doctor, since these are all great ways to improve your health and maintain your health.

This could feel like a learning process for new patients, but with the right guidance and support you will be well on your way to leading a health life.

Learn to relax. Try meditation, yoga, or massage.

Reviewed by Michael Dansinger on December 6, 2020

Kidshealth.org: “Carbohydrates and Diabetes.”

Cleveland Clinic: “Good Carbs.”

National Sleep Foundation: “Sleep Longer to Lower Blood Glucose Levels.”

University of California, San Francisco: “Exercise & Blood Sugar.”

Joslin Diabetes Center: “Why Can’t I Exercise With Ketones?”

American Diabetes Association: “Stress.”

BD Diabetes Learning Center: “Common Medications That Can Cause High Blood Sugar.”

NHS Choices: “Hyperglycaemia (high blood sugar).”

American Diabetes Association: “Diabetes and Oral Health Problems.”

American Dental Association: “Diabetes and Your Smile.”

Kidshealth.org: “Carbohydrates and Diabetes.”

Cleveland Clinic: “Good Carbs.”

National Sleep Foundation: “Sleep Longer to Lower Blood Glucose Levels.”

University of California, San Francisco: “Exercise & Blood Sugar.”

Joslin Diabetes Center: “Why Can’t I Exercise With Ketones?”

American Diabetes Association: “Stress.”

BD Diabetes Learning Center: “Common Medications That Can Cause High Blood Sugar.”

NHS Choices: “Hyperglycaemia (high blood sugar).”

American Diabetes Association: “Diabetes and Oral Health Problems.”

American Dental Association: “Diabetes and Your Smile.”

NEXT QUESTION:

How do brushing and flossing affect glucose and blood sugar?

WAS THIS ANSWER HELPFUL

“ALEXA, ASK WEBMD”

More Answers On Diabetes

• when to seek care for high blood sugar
• What does having high blood sugar feel like?
• How is hypoglycemia treated?
• How does your body use glucose?

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Articles On Carbohydrates With Type 2 Diabetes

• Foods That Control Blood Sugar
• Best Grains for Diabetes
• Carbohydrates in Fruit
• Healthy Sources of Carbs

When you have type 2 diabetes, what you eat can help you control your blood sugar, stave off hunger, and feel full longer.

“Diabetes is when your blood sugar or glucose levels are higher than normal. It’s carbohydrate foods like breads, cereals, rice, pasta, fruits, milk, and desserts that can cause this rise,” says Maggie Powers, PhD, president-elect of Health Care & Education at the American Diabetes Association. Learn more about managing blood sugar spikes after meals.

Your eating plan should focus on the amount and type of carbs you put on your plate throughout the day, Powers says.

But it’s also important to have foods you enjoy. You want to eat enough so you feel satisfied and avoid overeating and poor choices. Here are seven foods that Powers says can help keep your blood sugar in check and make you happy and healthy to boot.

1. Raw, Cooked, or Roasted Vegetables

These add color, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini.

Try them with dips such as low-fat dressings, hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic.

2. Greens

Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb, Powers says.

Roast kale leaves in the oven with olive oil for quick, crunchy chips. You can also mix greens in with roasted veggies to add texture and a different flavor, or serve them with a little protein, like salmon.

3. Flavorful, Low-calorie Drinks

Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them.

If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.

“Not only are these beverages low-carb, they can also help fill you up so you don’t crave other foods,” Powers says.

4. Melon or Berries

Did you know that 1 cup of either of these has just 15 grams of carbs?

“It’s a little more expensive, but it’s a healthy treat packed with nutrients and fiber, and it’s a little bit sweet,” Powers says.

For a different twist, mix the melon or berries with plain yogurt, or put them in ice cubes.

5. Whole-grain, Higher-fiber Foods

Fill up on these to keep from overeating or choosing the wrong foods.

Try legumes like dried beans, peas, and lentils. You can even enjoy a black bean and corn salsa with your raw vegetables.

“These foods still have carbs, but they have interesting flavors [that help keep you satisfied],” Powers says.

6. A Little Fat

Good fat choices include olive oil, avocado, and fatty fishes — think salmon served on of a bed of lettuce, for example.

Bonus: The fat from the fish serves as a dressing for the salad, Powers says.

7. Protein

Powers recommends Greek yogurt, cottage cheese, eggs, and lean meats. And don’t forget treats.

“Peanut butter on a celery stick is a good fat and protein mix for a healthy, satisfying snack,” she says.

You can also snack on a lower-fat cheese stick or a beef jerky stick — but keep an eye on how much sodium is in them, she says.

Overall, your eating plan “shouldn’t be boring,” Powers says. “It should include the foods you love with a balance of carbohydrates.”

Sources

CDC: “Diabetes Home: Eat Right!”

Maggie Powers, PhD, president-elect, Health Care & Education, American Diabetes Association; registered dietitian and research scientist, International Diabetes Center, Minneapolis.

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2. Glycemic Index of Cabbage
3. How to Make Homemade Chinese Vegetable Soup
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5. Weight Loss With Rhubarb

Blood sugar and blood pressure are both tightly regulated to stay within an optimal range in the body. Chronically low blood pressure or blood sugar can have adverse effects such as fatigue, while chronically high blood pressure and sugar can lead to heart disease and diabetes, respectively. Both blood pressure and blood sugar levels respond to dietary factors. According to Harvard University, maintaining a diet rich in vegetables and low in processed carbohydrates prevents or lowers high blood sugar, and properties of specific vegetables can help lower your blood pressure.

Garlic

One vegetable that can help lower blood pressure is garlic. Bulbs of garlic taken from the root of the plant provide a rich source of nutrients, such as antioxidants–chemicals that protect your cells from damage. The University of Maryland Medical Center explains that garlic has been used as an alternative medicine for years, and is used today as a medication to prevent or treat cardiovascular disease. Specifically, garlic can help prevent high cholesterol and atherosclerosis–a narrowing of the blood vessels that can increase blood pressure. Garlic also acts as a flavor enhancer for foods, limiting the need for seasonings like salt, which can raise blood pressure. Incorporate garlic into low-sodium sauces, soups or casseroles, or consider garlic supplements to help lower your blood pressure.

Last Updated: April 4, 2021 References

This article was co-authored by Damaris Vega, MD. Dr. Damaris Vega is a board certified Endocrinologist. She graduated Magna Cum Laude from the Pontifical Catholic University of Puerto Rico with a BS in General Science and subsequently earned an MD from the Ponce School of Medicine, Ponce, PR. During medical school, Dr. Vega served as president of the Alpha Omega Alpha Medical Honor Society and was selected as her school’s representative for the American Association of Medical Colleges. She then completed a residency in Internal Medicine and a fellowship in Endocrinology, Diabetes, Mineral, and Metabolism at The University of Texas Southwestern Medical School. Dr. Vega has been recognized for excellent patient care multiple times by the National Committee for Quality Assurance and received the Patients’ Choice Award in 2008, 2009, and 2015. She is a fellow of the American College of Clinical Endocrinologists and is an active member of the American Association of Clinical Endocrinologists, the American Diabetes Association, and the Endocrine Society. Dr. Vega is also the founder and CEO of Houston Endocrinology Center as well as a principal investigator for multiple clinical trials at Juno Research, LLC.

There are 38 references cited in this article, which can be found at the bottom of the page.

This article has been viewed 50,344 times.

High blood sugar, or hyperglycemia, is most commonly caused by diabetes, which should be managed and treated carefully under a doctor’s supervision. However, there are many actions you can take to reduce your blood sugar to healthy levels. Moderate exercise and reasonable dietary changes are great for reducing blood sugar, but they are best achieved with the guidance of a medical or dietary professional who is familiar with your medical history. [1] X Expert Source

It’s no exaggeration—balancing your blood sugar could be a matter of life or death. Chronic high blood sugar levels are toxic to your body, destroying organs and blood vessels and paving the way to a heart attack, type 2 diabetes, stroke, dialysis, nerve damage, erectile dysfunction, or even blindness. The good news? Out-of-control sugar levels can be reined in and regulated with the right foods.

We turned to The Carb Sensitivity Program, leading naturopathic doctor Natasha Turner’s breakthrough book, to find the most potent blood sugar–lowering foods so you know how to lower your levels naturally.

Blueberries
Blood sugar benefit: A groundbreaking study published in the Journal of Nutrition in 2010 found a daily dose of the bioactive ingredients from blueberries increases sensitivity to insulin and may reduce the risk of developing diabetes in at-risk individuals. That’s important because eating too many carbs produces too much insulin, which could lead to insulin resistance and type 2 diabetes. (Diabetes doesn’t have to be your fate; Rodale’s new book, The Natural Way To Beat Diabetes, shows you exactly what to eat and do to prevent the disease—and even reverse it.)

Avocados
Blood sugar benefit: Don’t let the fat content of avocados fool you—they’re still good for you! Avocados are full of monounsaturated fat, the kind that helps slow the release of sugars into the bloodstream, prompting less insulin release. Avocados also contain beta-sitosterol, a compound that could help quell inflammation after an intense workout. Just limit yourself to one-quarter of an avocado at a time to avoid calorie overload. Or, try avocado oil drizzled on a fresh salad or veggies.

Chia Seeds
Blood sugar benefit: This ancient gluten-free grain stabilizes blood sugar, manages the effects of diabetes, improves insulin sensitivity, and aids symptoms related to metabolic syndrome, including imbalances in cholesterol, higher blood pressure, and extreme rises in blood sugar levels after meals. Tiny chia seeds are also potent anti-inflammatory agents and contain fiber, magnesium, potassium, folic acid, iron, and calcium.

Cinnamon
Blood sugar benefit: A 2003 study in the journal Diabetes Care showed that cinnamon may cause muscle and liver cells to respond more readily to insulin, thereby improving weight loss. Better response to insulin means better blood sugar balance and, therefore, less insulin released into your body.

Ceylon cinnamon also seems to reduce several risk factors for cardiovascular disease, including high blood sugar and levels of triglycerides, LDL (“bad”) cholesterol, and total cholesterol. Just ½ teaspoon a day for 20 days is enough to improve your insulin response and lower blood sugar by up to 20%.

Mangos
Blood sugar benefit: Mangos may taste sugary sweet, but this delicious fruit may actually lower blood sugar according to research published in the journal Nutrition and Metabolic Insights. “Our results indicate that daily consumption of 10 grams of freeze-dried mango, which is equivalent to about one-half of a fresh mango [about 100 grams], may help lower blood sugar in obese individuals,” explains Edralin Lucas, PhD, an associate professor of nutritional sciences at Oklahoma State University’s College of Human Sciences and lead study author.

Mangos also contain over 20 different vitamins and minerals including vitamins C and A, folate, and fiber. Plus, they land squarely on the Clean 15 list, with 88% of mangos having no pesticide residue.

Spices
Blood sugar benefit: According to an animal study published in the Journal of Medicinal Food, a food-seasoning mixture containing various spices improved metabolism of both glucose and cholesterol, reducing blood sugar and insulin levels. Fenugreek seed and turmeric are particularly antidiabetic, but in some studies cumin seed, ginger, mustard, curry leaf, and coriander also show diabetes-fighting properties.

Olive Oil
Blood sugar benefit: Olive oil, rich in the same monounsaturated fat found in avocados, prevents not only belly fat accumulation, but also insulin resistance. Bonus: Olive oil encourages the release of the appetite-suppressing hormone leptin.

Eggs
Blood sugar benefit: A study published in 2008 in the International Journal of Obesity found overweight and obese people given two eggs a day for breakfast lost 65% more weight than those eating a similar breakfast without eggs. The researchers said eating eggs may control hunger by reducing the postmeal insulin response and control appetite by preventing large fluctuations in both glucose and insulin levels.

Studies also show that people who eat eggs for breakfast eat fewer calories for the next 36 hours.

Vinegar
Blood sugar benefit: Vinegar has been found to blunt blood sugar and insulin increases, as well as heighten the sensation of fullness after a high-carbohydrate meal. An Arizona State University study found that people who started a meal with a vinegar drink enjoyed better blood sugar and insulin profiles following the meal.

The blood sugar–balancing effect of vinegar seems to work even better in people with prediabetes, compared with people with normal insulin sensitivity. Look for white or apple cider vinegar, but beware of balsamic—it contains more sugar.

Cherries
Blood sugar benefit: Cherries contain naturally occurring chemicals called anthocyanins, which could help lower blood sugar levels in people with diabetes. A study published in the Journal of Agricultural and Food Chemistry found that anthocyanins could reduce insulin production by 50%. Anthocyanin-loaded cherries may also protect against heart disease and cancer.

Articles On Carbohydrates With Type 2 Diabetes

• Foods That Control Blood Sugar
• Best Grains for Diabetes
• Carbohydrates in Fruit
• Healthy Sources of Carbs

When you have type 2 diabetes, what you eat can help you control your blood sugar, stave off hunger, and feel full longer.

“Diabetes is when your blood sugar or glucose levels are higher than normal. It’s carbohydrate foods like breads, cereals, rice, pasta, fruits, milk, and desserts that can cause this rise,” says Maggie Powers, PhD, president-elect of Health Care & Education at the American Diabetes Association. Learn more about managing blood sugar spikes after meals.

Your eating plan should focus on the amount and type of carbs you put on your plate throughout the day, Powers says.

But it’s also important to have foods you enjoy. You want to eat enough so you feel satisfied and avoid overeating and poor choices. Here are seven foods that Powers says can help keep your blood sugar in check and make you happy and healthy to boot.

1. Raw, Cooked, or Roasted Vegetables

These add color, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini.

Try them with dips such as low-fat dressings, hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic.

2. Greens

Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb, Powers says.

Roast kale leaves in the oven with olive oil for quick, crunchy chips. You can also mix greens in with roasted veggies to add texture and a different flavor, or serve them with a little protein, like salmon.

3. Flavorful, Low-calorie Drinks

Plain water is always good, but water infused with fruits and vegetables is more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them.

If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.

“Not only are these beverages low-carb, they can also help fill you up so you don’t crave other foods,” Powers says.

4. Melon or Berries

Did you know that 1 cup of either of these has just 15 grams of carbs?

“It’s a little more expensive, but it’s a healthy treat packed with nutrients and fiber, and it’s a little bit sweet,” Powers says.

For a different twist, mix the melon or berries with plain yogurt, or put them in ice cubes.

5. Whole-grain, Higher-fiber Foods

Fill up on these to keep from overeating or choosing the wrong foods.

Try legumes like dried beans, peas, and lentils. You can even enjoy a black bean and corn salsa with your raw vegetables.

“These foods still have carbs, but they have interesting flavors [that help keep you satisfied],” Powers says.

6. A Little Fat

Good fat choices include olive oil, avocado, and fatty fishes — think salmon served on of a bed of lettuce, for example.

Bonus: The fat from the fish serves as a dressing for the salad, Powers says.

7. Protein

Powers recommends Greek yogurt, cottage cheese, eggs, and lean meats. And don’t forget treats.

“Peanut butter on a celery stick is a good fat and protein mix for a healthy, satisfying snack,” she says.

You can also snack on a lower-fat cheese stick or a beef jerky stick — but keep an eye on how much sodium is in them, she says.

Overall, your eating plan “shouldn’t be boring,” Powers says. “It should include the foods you love with a balance of carbohydrates.”

Sources

CDC: “Diabetes Home: Eat Right!”

Maggie Powers, PhD, president-elect, Health Care & Education, American Diabetes Association; registered dietitian and research scientist, International Diabetes Center, Minneapolis.