The 6 Best Lunch Foods for Better Blood Sugar
Whether you’re a busy teen or a young adult, it’s essential to prioritize your blood sugar levels, as they can impact your energy, appetite, and mood throughout the day. The right lunch can make all the difference. Two registered dietitian nutritionists have shared their expertise to help you choose the best lunch options for better blood sugar balance.
How Can Lunch Impact Blood Sugar?
"Lunch, like other eating windows during the day, causes blood sugar to rise," explains Prague-based registered dietitian Elizabeth Shaw, M.S., RDN. Blood sugar levels depend on a meal’s composition. A balanced lunch that includes lean proteins, whole grains, healthy fats, and plenty of veggies will cause a gradual rise in blood sugar. On the other hand, a lunch that contains mostly simple carbs, such as a plate of pasta with a brownie or many fast food meals, can shoot your blood sugars up, leading to a quick spike and fall.
The 6 Best Lunch Foods for Better Blood Sugar
- Lentils
Small, yet nutrient-mighty, lentils deserve more love! They pack 18 grams of protein and 16 grams of dietary fiber into a 1-cup cooked serving, making them a powerhouse for better blood sugar management. Research shows that lentils can reduce post-meal blood sugar levels by 20%, likely due to this combo of nutrients. One cup also contains 40 grams of fiber-packed slow-digesting carbohydrates that are less likely to spike blood sugar levels and help keep your belly full and satisfied long after lunch.
Incorporate lentils into your meals in various ways, such as in soups and stews, or as burgers or stuffed in wraps. Try them in our Roasted Root Veggies & Greens Over Spiced Lentils or Lemony Lentil Salad with Feta.
- Yogurt
Yogurt isn’t just for breakfast or snacks; it can be a creamy and delicious addition to your lunch too. One cup of low-fat yogurt provides a balance of carbs, protein, and fats that support blood sugar regulation. Studies have shown that consuming more yogurt is linked to a lower risk of type 2 diabetes.
Use yogurt as a dip or incorporate it into your main meal. You can easily add it to soups for a creamy texture or protein boost and enhanced blood sugar balance, like in our Creamy Cucumber Soup. For a can’t-be-beat salad dressing, try the yogurt-based Creamy Curry Dressing or use yogurt to whip up a sauce or dip.
- Salmon
Salmon is a fin-tastic source of health benefits. A 3-ounce portion of cooked salmon provides 22 grams of high-quality protein alongside a dose of healthy unsaturated fatty acids. This combination of protein and fat not only supports blood sugar stabilization but also helps to increase satiety after eating, says Shaw. Omega-3s also play a role in mood, and when you’re in a better mood, you’re more likely to make healthier decisions, too.
Incorporate salmon into your lunch with our Crispy Salmon Rice Bowl or Sheet-Pan Salmon with Sweet Potatoes & Broccoli. Don’t forget to whip up a batch of our Easy Salmon Cakes, which can be stuffed in between buns, into a pita or on top of a salad.
Chickpeas
Chickpeas, also known as garbanzo beans, are packed with both fiber and protein, supporting blood sugar management. One cup of cooked chickpeas contains 13 grams of dietary fiber and 15 grams of protein. If you’re using canned chickpeas, Ansari recommends simply rinsing them and tossing them into rice, soup, or tacos. Try our Slow-Cooker Cauliflower & Chickpea Tikka Masala or Roasted Chickpea & Cauliflower Pita with Sun-Dried Tomato Sauce. Need more ideas? Explore our 14 10-Minute Chickpea Lunch Recipes.- Sweet Potatoes
These sweet orange spuds are packed with blood sugar-balancing properties. One medium sweet potato delivers 4 grams of filling fiber and 2 grams of protein. Shaw points to research showing that low potassium levels in the blood can decrease insulin secretion, leading to elevated blood glucose levels. The good news is that focusing on eating more potassium and fiber-rich vegetables like sweet potatoes can support better blood sugar levels.
Incorporate more sweet potatoes into your lunch with our Sweet Potato Grilled Cheese, Sweet Potato-Black Bean Burgers or a Stuffed Sweet Potato with Hummus Dressing.
- Avocados
This bright, green fruit is more than just the perfect topper for toast. Studies have linked avocados to better blood sugar management. Research shows that eating avocados is associated with improved blood sugar and insulin levels, especially in individuals with type 2 diabetes. Avocados are a good source of heart-healthy fats and contain 4.5 grams of fiber per one-third of the fruit, making them a great addition to your lunch.
For a delicious avocado-filled lunch, try our Creamy Avocado & White Bean Wrap, Avocado Caprese Salad or Salmon & Avocado Poke Bowl.
Tips to Select Lunch Foods for Better Blood Sugar
- Build a Balanced Plate: Shaw says one of the best ways to support blood sugar at lunch is by creating a plate or bowl filled with protein and fiber-rich foods. She recommends aiming for about 20 grams of protein and 8 grams or more of fiber, as these nutrients help keep you full longer and keep your blood sugar balanced.
- Always Include Protein: Protein isn’t just for building muscle; it’s also essential for maintaining blood sugar balance. Shaw notes that a higher protein intake has been shown to improve blood sugar responses after meals. Incorporate ready-to-eat protein options at lunch like canned tuna, smoked salmon, hard-boiled eggs, canned beans, or whole nuts into your lunch.
- Fill Up on Fiber: Ansari suggests including fiber-rich foods to your lunch box as well. A simple way to do this is by picking your favorite grain (quinoa or rice or a starchy veggie like sweet potatoes) and then topping it off with an assortment of steamed or roasted vegetables.
- Don’t Forget the Fat: Adding healthy fats to your meals can support blood sugar balance and enhance satiety. Foods rich in healthy fats, such as avocados, nuts, seeds, or healthy oils like olive oil, digest slowly. When paired with a carb-rich food like fruits or grains, these good-for-you fats can help slow down digestion and support stable blood sugar levels.
The Bottom Line
For better blood sugar management, dietitians recommend creating a well-balanced plate or bowl filled with a mix of complex carbohydrates, protein, healthy fats, and plenty of veggies. Foods like lentils, yogurt, chickpeas, salmon, avocados, and sweet potatoes are among the best choices to include at lunch time to maintain blood sugar balance.
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