Whether you take a proper lunch break, shove food into your mouth between back-to-back meetings, or skip lunch altogether, all of these actions affect your blood sugar levels in different ways. Depending on what you eat or don’t eat at lunch, your blood sugar levels can spike, drop, or remain at a steady level. And your blood sugar levels may have a bigger impact on your health than you think. It can affect your energy levels, appetite, and mood for the rest of the day.
To shed light on this topic, we consulted two registered dietitians who explained how lunch affects blood sugar levels. Next, learn about the top six lunches to improve blood sugar balance.
How does lunch affect blood sugar levels?
“Lunch, like any other mealtime during the day, raises blood sugar levels,” says the Prague-based registered dietitian. Elizabeth Shaw, MS, RDN; Health advocate and author Air fryer cookbook for dummies. Shaw explains that blood sugar levels are influenced by the composition of your diet. For example, a balanced lunch that includes lean protein, whole grains, healthy fats, and plenty of vegetables will slowly raise your blood sugar levels. Conversely, lunches that contain mostly simple carbohydrates, such as pasta with brownies or fast food meals, can spike blood sugar levels, causing rapid rises and falls.
Therefore, it is important to pay attention to what you eat to maintain relatively stable blood sugar levels. First of all, lunch is important. Yasi Ansari, MS, RDNThe National Media Spokesperson for the Academy of Nutrition and Dietetics does not recommend skipping lunch because it can cause a drop in blood sugar levels, causing fatigue, sluggishness, lack of concentration, and mood swings. . So what kind of food should you put on your lunch plate? Keep reading for blood sugar-friendly options.
6 foods perfect for lunch to improve blood sugar levels
1. Lentils
Small but nutritious, lentils deserve more love. Each cooked cup packs 18 grams of protein and 16 grams of fiber, and Shaw says this dynamic combination is the key to better blood sugar management. Research shows that lentils can lower blood sugar levels by 20% after meals. This is probably due to this combination of nutrients. One cup contains 40 grams of fiber-rich, slow-digesting carbohydrates that are less likely to spike your blood sugar, helping you stay full and satisfied long after lunch.
Lentils are often used in soups and stews, but they’re also delicious in bowls, in burgers, or stuffed into wraps. Try it in a variety of ways, including spiced lentils with roasted roots and vegetables or salads like lemon lentil salad with feta cheese.
2. Yogurt
Yogurt can be used not only for breakfast or as a snack, but also as a creamy and delicious lunch dish. Ansari suggests using yogurt as a dip or incorporating it into your main meal. A cup of low-fat yogurt contains a balanced nutrient mix of carbohydrates, protein, and fats that help regulate blood sugar levels. Research shows that consuming more yogurt reduces the risk of type 2 diabetes.
Like this creamy cucumber soup, yogurt can be easily incorporated into soups for a creamy texture, increased protein, and enhanced blood sugar balance. If you’re looking for a better salad dressing, try our yogurt-based creamy curry dressing, or use yogurt to whisk, spread, or dip sauces.
3.Salmon
Salmon is a treasure trove of health benefits. The show explains it in detail. “3 ounces of cooked salmon contains 22 grams of high-quality protein and healthy unsaturated fats.” This combination of protein and fat not only helps stabilize blood sugar, but also helps increase the feeling of fullness after a meal, she explains. Shaw also points out that omega-3s affect your mood, and when you feel good, you’re more likely to make healthier decisions.
Our Crispy Salmon Rice Bowl is the perfect workday lunch. Also, try sheet pan salmon with sweet potatoes and broccoli for an easy and quick lunch. Don’t forget to make lots of easy salmon cakes. It can be stuffed between bread, in pita bread, or on top of salads.
4. Chickpea
Chickpeas, also known as garbanzo beans, are rich in both fiber and protein, which help manage blood sugar levels. One cup of cooked chickpeas contains 13 grams of fiber and 15 grams of protein. If you’re using canned chickpeas, Ansari recommends washing them before adding them to rice, soups, tacos, and more. Try this recipe for slow cooker cauliflower and chickpea tikka masala or roasted chickpea and cauliflower pita with sun-dried tomato sauce. Need more ideas? Check out these 14 10-minute chickpea lunch recipes.
5. Sweet potato
These sweet orange spuds are rich in blood sugar balancing properties. One medium-sized sweet potato provides 4 grams of filling fiber and 2 grams of protein. Shaw points to research showing that low potassium levels in the blood can reduce insulin secretion and increase blood sugar levels. The good news is that focusing on eating more potassium- and fiber-rich vegetables like sweet potatoes can help improve blood sugar levels, says Shaw.
There are endless ways to incorporate more sweet potatoes into your lunchbox. Try the sweet potato grilled cheese, sweet potato and black bean burger, or sweet potato stuffing with hummus dressing.
6. Avocado
This bright green fruit is more than just a great topping for toast. Studies have shown that avocados can improve blood sugar management. Research has shown that eating avocados is associated with improved blood sugar and insulin levels, especially in people with type 2 diabetes. Avocados are a great source of heart-healthy fats and contain 4.5 grams of fiber per third of the fruit, both nutrients that help balance blood sugar levels.
For a delicious avocado-filled lunch, try our creamy avocado and white bean wrap, avocado caprese salad, or our salmon and avocado poke bowl.
Tips for choosing lunch foods to improve blood sugar levels
- Build a balanced plate. According to Shaw, one of the best ways to support your blood sugar levels at lunch is to prepare your plate or bowl with foods rich in protein and fiber. She recommends aiming to eat about 20 grams of protein and at least 8 grams of fiber. These nutrients help keep you full for longer and keep your blood sugar levels balanced.
- always eat protein: Protein is essential not only for building muscle but also for maintaining blood sugar balance. Shaw points out that increasing protein intake has been shown to improve postprandial blood sugar responses. Incorporate ready-to-eat protein options into your lunches, such as canned tuna, smoked salmon, boiled eggs, canned beans, and whole nuts. These options make it easy to add protein to your meals without heating up the stove.
- Replenish dietary fiber: Ansari suggests incorporating fiber-rich foods into your lunch box. An easy way to do this is to choose your favorite grain (quinoa, rice, or a starchy vegetable like sweet potato) and top it with a variety of steamed or roasted vegetables.
- Don’t forget the fat: Adding healthy fats to your diet supports blood sugar balance and increases satiety. Foods rich in healthy fats such as avocados, nuts, seeds, and healthy oils such as olive oil are digested slowly. When combined with carbohydrate-rich foods like fruits and grains, these healthy fats slow digestion and help stabilize blood sugar levels.
conclusion
To improve blood sugar management, nutritionists recommend creating balanced plates and bowls that combine complex carbohydrates, protein, healthy fats, and plenty of vegetables. Foods like lentils, yogurt, chickpeas, salmon, avocado, and sweet potatoes are some of the best choices to include at lunchtime to keep your blood sugar levels balanced.
