What to Eat to Control Blood Sugar (Beyond Cutting Sugar)
If you’ve been told to ‘just cut sugar’ to control your blood sugar, you’re not alone, and you’ve probably discovered that it’s not that simple!
Many people with diabetes or prediabetes reduce sugar and refined carbohydrates, yet still struggle with unstable glucose levels, energy crashes, or elevated fasting readings. That’s because blood sugar regulation is about far more than sugar alone.
Understanding what to eat to control blood sugar requires looking at the whole meal, not just one ingredient.
Why Sugar Isn’t the Whole Story
Sugar does raise blood glucose, but it’s only one piece of a much larger picture.
Blood sugar is influenced by:
Total carbohydrate load
The presence (or absence) of protein and fat
Fibre content
Meal timing and spacing
Stress, sleep, and activity
Individual insulin sensitivity
This explains why two people can eat the same food and see very different glucose responses. Cutting sugar without addressing these factors often leads to partial or inconsistent results.
“Jenny’s personalised guidance made a significant difference to my energy, resilience, and overall wellbeing.”
Protein, Fibre and Fats: How They Stabilise Blood Sugar
A balanced meal is one of the most powerful tools for blood sugar control.
Protein
Protein slows digestion and helps moderate post-meal glucose rises. It also supports satiety, reducing the likelihood of blood sugar crashes later.
Examples include:
Eggs, fish, poultry
Greek yoghurt
Nuts & seeds eg. chia seeds, walnuts
Tofu, tempeh, legumes
Fibre
Fibre slows carbohydrate absorption and supports gut-mediated glucose regulation.
Sources include:
Non-starchy vegetables: leafy greens (spinach, kale), broccoli, cauliflower, peppers, tomatoes, cucumbers, courgette, asparagus, mushrooms, and onions
Berries
Pulses and whole grains (in appropriate portions)
Seeds such as chia or flax - which also tick the fat box too!
Fats
Dietary fat delays gastric emptying, which can blunt rapid glucose spikes when combined with carbohydrates.
Examples include:
Olive oil
Avocado
Nuts and seeds
The goal is not to eliminate carbohydrates, but to strategically pair them.
“Working with Jenny led to a noticeable improvement in energy levels, alongside benefits to immunity and general health.”
Meal Sequencing and Timing
What you eat matters, but the order and timing of meals can matter just as much.
Research shows that:
Eating protein and fibre before carbohydrates can reduce glucose spikes
Skipping meals increases blood sugar variability
Long gaps between meals can lead to reactive highs and lows
Late-night eating may worsen morning glucose levels
Regular, well-balanced meals help create predictable glucose patterns, which is especially important in prediabetes and type 2 diabetes.
Individual Blood Sugar Responses
One of the biggest frustrations in blood sugar management is that generic food lists don’t work for everyone.
Factors influencing individual response include:
Degree of insulin resistance - read more about what can support this through essential fatty acids here.
Stress levels
Gut health
Medication use
Muscle mass and activity levels
This is why foods labelled as ‘good’ or ‘bad’ can feel misleading. It’s instead best to use a personalised approach, which focuses on patterns and responses, not rigid rules.
“By improving my nutrition and sleep routines, I went from having no energy or focus to feeling more energised throughout the day.”
When Food Lists Stop Working
If you’ve tried:
Cutting sugar
Following ‘diabetes-friendly’ food lists
Eating whole foods
Reducing portions
…but your blood sugar remains unpredictable, it may be time to move beyond lists and look at how your body responds to food.
A personalised assessment can explore:
Meal composition and timing
Protein adequacy
Blood sugar trends and crashes
Lifestyle factors affecting glucose control
This is where a discovery call can be helpful.
It allows food choices to be tailored to your physiology rather than following generic advice
Final Thought
Knowing what to eat to control blood sugar is not about restriction - it’s about structure, balance, and personalisation.
When food choices are aligned with your body’s needs, blood sugar control becomes more stable and sustainable.
If you’re ready to move beyond generic advice and understand your personal blood sugar responses, consider booking a discovery call for individual support.
