6 Nutrition Tips for Better Blood Sugar Control

Managing blood sugar with diabetes can often feel like walking a tightrope. But there are clear, actionable strategies that can make that walk a lot more stable. As a nutrition coach, these are the same tips I use with my clients to help them minimize blood sugar swings, reduce frustration, and gain better day-to-day control.

Below are six foundational nutrition principles that support blood sugar stability grounded in science, not fads.

1. Focus on Protein First

Protein helps slow digestion, promotes satiety, and blunts post-meal glucose spikes. By building meals around high-quality protein sources like turkey, chicken, fish, eggs, tofu, or lean beef you’re setting a more stable foundation for your blood sugar response.

Sources:

• Wolfe RR. (2012). The role of dietary protein in optimizing muscle mass and health outcomes. British Journal of Nutrition.

• Gannon MC, Nuttall FQ. (2004). Effect of a high-protein diet on blood glucose control. Diabetes.

2. Break Up With Starch

Refined starches like bread, pasta, rice, and potatoes often cause unpredictable spikes. Instead, opt for green veggies or other non-root vegetables, which have a lower glycemic impact. If you do include starch, keep portions small (around 1/2 cup cooked) and always pair with protein, fat, and fiber to minimize the blood sugar spike.

Sources:

• Harvard T.H. Chan School of Public Health: Glycemic Index.

• Ludwig DS. (2002). Glycemic index and disease risk. JAMA.

3. Keep Sugar Intake as Low as Possible

Even small amounts of sugar can send blood sugar soaring. One teaspoon of sugar is just 4.2 grams so it adds up fast. Stick to whole, unsweetened foods whenever possible and aim for less than 3 grams of sugar per serving.

Sources:

• American Heart Association: Sugar 101.

• FDA: Understanding Added Sugars on Nutrition Labels.

4. Use Complex Carbs Strategically for Exercise

If you're exercising, it’s smart to use small amounts of complex carbs (15-30g) before the workout especially if you’re prone to dropping low. Pairing those carbs with protein and fat can help stabilize energy and avoid needing a bolus dose.

Sources:

• Riddell MC et al. (2017). Exercise and T1D: A consensus statement. Lancet Diabetes & Endocrinology.

• Diabetes Canada: Exercise and blood sugar management.

5. Choose Complex Carbs With Intention

Not all carbs are equal. Choose those with:

• 0-1g sugar per serving

• At least 3g fiber per serving

Examples include lentils, Ezekiel bread, steel-cut oats, or low-GI grains like barley or quinoa.

Sources:

• American Diabetes Association: Choosing healthy carbohydrates.

• Jenkins DJ et al. (2002). Glycemic index overview. American Journal of Clinical Nutrition.

6. Avoid Ultra-Processed Foods (Even Keto Ones)

Just because a food is labeled "keto" or "low-carb" doesn’t mean it’s blood sugar-friendly. Many ultra-processed products contain sugar alcohols, refined ingredients, and additives that can still disrupt glucose and hunger signals. Stick to whole, real foods your body knows how to handle.

Sources:

• Hall KD et al. (2019). Ultra-processed diets and weight gain. Cell Metabolism.

• Monteiro CA et al. (2013). Ultra-processed products and the global food system. Obesity Reviews.

There’s no one-size-fits-all diet for T1D, but these principles give you a framework that works. Start small. Swap one food. Pair your carbs smarter. Eat protein first. Your blood sugar will thank you.

Want help applying this to your daily life? I work 1-on-1 with Type 1s, Type 2s, Pre-diabetics, and non-diabetics who are ready to feel confident and in control again. Reach out today!

Chat soon,

Shawn