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6 Healthy Lunch Ideas for High Blood Sugar

Try one of these recipes for a deliciously healthy meal that won't disrupt your blood glucose levels.
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Having high blood sugar doesn't have to be an end to your favorite meals. In fact, there are plenty of delicious and healthy foods that can help you manage your blood sugar, whether you have diabetes, prediabetes, or just need to watch your blood glucose levels.

It used to be a common belief that in order to lower your blood sugar you just had to avoid the consumption of sugar and processed foods. While monitoring these things is still a huge part of the process, Harvard Health emphasizes that eating a balanced diet full of nutrient-dense foods can make a difference in your blood sugar levels. The National Institute of Diabetes and Digestive and Kidney Diseases suggests a balanced meal plan that contains vegetables, whole grains, certain fruits, lean protein, and nonfat or low-fat dairy products.

One way that people with high blood sugar can make sure they're eating a balanced meal is by checking the glycemic index of the foods they're eating. The Glycemic Index (GI) is a scale that shows how certain carbohydrates can affect a person's blood sugar levels.

Things like processed foods, refined carbs, white breads, and added sugar are high on the GI, while things like whole wheat products, beans, whole oats, and lentils are low on the GI. According to the British Medical Journal, following a low GI diet can help your blood sugar levels over time.

Even after learning all of this, it can feel like a daunting task to try and come up with weekly meals that can help you manage your blood sugar. You'll want to talk with your doctor or dietitian about your individual dietary needs first, but if you need some cooking inspiration, here are some healthy lunch ideas for those with high blood sugar.

Asian-Inspired Chicken Meatballs

Paleo asian chicken meatballs
Mitch Mandel and Thomas MacDonald

This keto-friendly recipe is not only delicious, but it's low-carb with plenty of protein and helpful fiber. It's also under 250 calories per serving and only contains 12 grams of fat. You can make plenty at a time so that you'll have leftovers for the rest of the week.

Get the full recipe for our Asian Meatballs.

Keto Chips with Guacamole

keto chips and guac
Carlene Thomas/Eat This, Not That!

This isn't enough for a full meal, but these keto chips and fresh guacamole are the perfect side item for your favorite lunch. You can use the Parm Crisps we love, or you can make your own!

Get our recipe for Keto Chips and Guacamole.

Smoky Crockpot Chili

crockpot chili
Mitch Mandel and Thomas MacDonald

Fall is upon us, which means it's time to impress the whole family with this smoky crockpot chili recipe. You can get plenty of protein and fiber from the pinto beans, which are also low on the Glycemic Index.

Get our recipe for Crockpot Chili.

Sweet and Spicy Glazed Salmon with Roasted Veggies

sweet and spicy glazed salmon with veggies
Waterbury Publications, Inc.

According to the National Institute of Health, fish is a great protein for people to eat when they're trying to lower their blood sugar. While this glazed recipe does use some maple syrup, it still keeps the sugar levels low and provides plenty of helpful nutrients that will slow down your body's digestion.

Get our recipe for Sweet and Spicy Salmon.

4 Best Foods if You Have High Blood Sugar

Slow Cooker Shredded Pork

keto shredded pork shoulder in a white bowl
Waterbury Publications, Inc.

More often than not, BBQ recipes and sauces are loaded with sugar. However, this delicious Eat This recipe is keto-friendly! You can enjoy a whopping 40 grams of protein per serving with only 2 grams of sugar. Since the sugar in the sauce is low, you may have room for a whole-wheat bun, depending on your specific eating plan.

Get our recipe for Shredded Pork.

Blackened Fish Sandwich with Avocado and Cabbage

Paleo blackened fish sandwich
Mitch Mandel and Thomas MacDonald

This mouth-watering fish sandwich is easy to prepare and low in sugar for those watching their blood sugar levels. You can even choose a whole-grain bun to add more fiber and keep your added sugar levels on the lower end. Or, ditch the bun entirely!

Get our recipe for Blackened Fish Sandwich.

Whether you're craving an easy sandwich, a refreshing salad, some comforting nachos, or an easy sheet pan lunch, the options for delicious foods are still plentiful, even when you're watching your blood sugar.

To summarize, the most important things to remember when cooking if you have high blood sugar is to monitor how much sugar you're consuming, especially if it's processed, while also giving your body plenty of fiber and lean protein through vegetables, whole grains, and legumes.

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Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha