Introduction
Eating a healthy lunch is an important part of managing high blood sugar. It can help you maintain your blood sugar levels and keep your energy levels up throughout the day. If you’re looking for some healthy lunch ideas that are suitable for people with high blood sugar, then you’ve come to the right place. In this article, we’ll be discussing 6 healthy lunch ideas that are perfect for people with high blood sugar. These meals are packed with nutritious ingredients that will help you keep your blood sugar levels in check. So, let’s get started!
6 Healthy Lunch Ideas for High Blood Sugar
If you have high blood sugar, it’s important to make sure you’re eating healthy meals throughout the day. Lunch is a great opportunity to get in some nutritious foods that will help keep your blood sugar levels in check. Here are 6 healthy lunch ideas that are perfect for those with high blood sugar.
1. Turkey and Veggie Wrap
This wrap is a great way to get in some lean protein and plenty of vegetables. Start with a whole wheat wrap and fill it with sliced turkey, lettuce, tomatoes, cucumbers, and a light dressing. This wrap is low in carbs and high in fiber, making it a great choice for those with high blood sugar.
2. Quinoa Salad
Quinoa is a great source of protein and fiber, making it a great choice for those with high blood sugar. Combine cooked quinoa with diced tomatoes, cucumbers, and a light vinaigrette for a delicious and nutritious lunch. You can also add in some grilled chicken or salmon for an extra boost of protein.
3. Greek Yogurt Parfait
Greek yogurt is a great source of protein and calcium, making it a great choice for those with high blood sugar. Layer Greek yogurt with fresh berries and a sprinkle of granola for a delicious and nutritious lunch. You can also add in some nuts or seeds for an extra boost of healthy fats.
4. Hummus and Veggie Sandwich
This sandwich is a great way to get in some healthy fats and plenty of vegetables. Start with a whole wheat wrap and spread it with hummus. Then, add in some lettuce, tomatoes, cucumbers, and a light dressing. This sandwich is low in carbs and high in fiber, making it a great choice for those with high blood sugar.
5. Lentil Soup
Lentils are a great source of protein and fiber, making them a great choice for those with high blood sugar. Make a big batch of lentil soup and enjoy it for lunch throughout the week. You can also add in some vegetables for an extra boost of nutrition.
6. Avocado Toast
Avocado toast is a great way to get in some healthy fats and plenty of fiber. Start with a slice of whole wheat toast and spread it with mashed avocado. Then, top it with a sprinkle of sea salt and some diced tomatoes. This toast is low in carbs and high in fiber, making it a great choice for those with high blood sugar.
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.
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.
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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.
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.
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.
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.
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.