If you're looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. According to the Centers for Disease Control and Prevention, the average American adult eats 17 teaspoons of added sugar per day, significantly above the American Heart Association's recommended daily max of 9 teaspoons of added sugar for men and 6 for women.
The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fiber and protein. The good news is that natural sugars from fruit and dairy can and should be regularly included in a healthy diet for people with diabetes. Foods with natural sugars contain important nutrients, like fiber, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavor and sweetness without the additional health benefits. While added sugars should generally be limited, added sugars can still often be included in a healthy diet for people with diabetes. In fact, added sugars are a handy tool if you're experiencing low blood sugar (hypoglycemia) and need to up your levels quickly, per the CDC. The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine.
In this seven-day plan, we map out a week of nutritious and delicious recipes tailored to support healthy blood sugar. We ditch added sugars, pump up fiber and protein, and include consistent carbohydrates at each meal throughout the day to stabilize blood sugar and improve satiety. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day and included options for 1,200 and 2,000 calories a day to support those with different calorie needs.
Learn More: 9 Items to Add to Your Grocery List for Better Blood Sugar Stability, According to Dietitians
Daily Totals: 1,512 calories, 87g protein, 80g fat, 125g carbohydrate, 32g fiber, 1,196mg sodium
To make it 1,200 calories: Change P.M. snack to 1/4 cup raspberries and omit quinoa at dinner.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at breakfast, add 10 dried walnut halves to A.M. snack, and add 1 large pear to P.M. snack.
Daily Totals: 1,522 calories, 86g protein, 74g fat, 143g carbohydrate, 31g fiber, 1,506mg sodium
To make it 1,200 calories: Omit apple at breakfast, walnuts at A.M. snack and kefir at P.M. snack.
To make it 2,000 calories: Add 2 Tbsp. natural peanut butter to apple at breakfast, increase to 12 walnuts at A.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.
Daily Totals: 1,491 calories, 88g protein, 69g fat, 134g carbohydrate, 32g fiber, 1,646mg sodium
To make it 1,200 calories: Omit apple at breakfast and change P.M. snack to 1/4 cup blackberries.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 20 unsalted dry-roasted almonds to P.M. snack, and increase to 1 whole pita at dinner.
Top toast with peanut butter, sliced banana and a pinch of cinnamon.
Daily Totals: 1,512 calories, 75g protein, 80g fat, 136g carbohydrate, 31g fiber, 1,352mg sodium
To make it 1,200 calories: Change A.M. snack to 1/4 cup blueberries and change P.M. snack to 1/4 cup sliced cucumber.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 15 dried walnut halves to A.M. snack, and add 1 medium peach to P.M. snack.
Meal-Prep Tip: Reserve 2 servings Chicken Caesar Pasta Salad to have for lunch on days 6 and 7.
Daily Totals: 1,513 calories, 96g protein, 76g fat, 129g carbohydrate, 30g fiber, 1,326mg sodium
To make it 1,200 calories: Omit almonds at A.M. snack, omit walnuts at P.M. snack, and omit Chopped Cucumber & Tomato Salad with Lemon at dinner.
To make it 2,000 calories: Add 1 slice of sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 30 almonds at A.M. snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves at P.M. snack.
Top toast with peanut butter, sliced banana and a pinch of cinnamon.
Daily Totals: 1,495 calories, 78g protein, 64g fat, 160g carbohydrate, 30g fiber, 1,378mg sodium
To make it 1,200 calories: Change A.M. snack to 1 medium peach and reduce to 10 almonds at P.M. snack.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 15 dried walnut halves to A.M. snack, and increase to a 1-oz. slice whole-wheat baguette at dinner.
Top toast with peanut butter, sliced banana and a pinch of cinnamon.
Daily Totals: 1,500 calories, 85g protein, 69g fat, 144g carbohydrate, 32g fiber, 1,629mg sodium
To make it 1,200 calories: Reduce to 3/4 cup blackberries at A.M. snack and omit kefir at P.M. snack.
To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 30 almonds at A.M. snack, add 1 medium peach to lunch, and add 10 dried walnut halves to P.M. snack.