Reduce glucose spikes by enjoying some of these healthy recipes that can lower blood sugar for breakfast, lunch or dinner. Low-glycemic nutritious meals like these can help you lose weight and improve your metabolic health in a sustainable, healthy way.

One of our goals for the year is to get into better shape, improve our health and energy levels and finally – reduce belly fat. We know we can achieve all of that by reducing our glucose and insulin levels. Because every time we've measured them during the last few years, they’re within the normal range, but a bit on the higher end. High end blood sugar.

But really, we don’t need a test to tell us we're on the verge of insulin resistance when we look at all of the belly fat we've accumulated over the last 4-5 years. It’s the number one indicator that your blood sugar ain’t solid. And we don’t like it. We've always gained fat mainly in the midsection, but now it’s just ugly and feels wrong. We overthink what we're wearing, we kinda feel lazy and overwhelmed and we're sure you forgot to bring us gifts to our pitty party. Thanks for nothing.

Anyway, we've been working on that goal by walking and exercising more, but it seems that it’s not enough. We think it’s because that goal comes in a little bit of a conflict with our other goal of eating satisfying simple carbs late at night. Trust us, we know how bad late night eating and simple carbs are and we’ll talk about it later. But somehow our mind is convincing at 9 pm. Listen, “It’s cold, you did well today, why don’t you make some pancakes? You’ll do the fasting and healthy eating thing tomorrow. You’re so adorable.”

“You have a good point!”

Next thing we're making pancakes. Like he’s so convincing! We've always been naive, but we think at this point the high blood sugar erased some of our decision-making neurons and that jerk is making us eat late at night and it’s never a green smoothie or a salad.

“Dance puppet, dance! Except don’t dance but sit around and eat pancakes.”

Anyway, we're making the list of these healthy recipes to lower blood sugar and to make that idiot finally shut up. You know what? Aside from pancakes and pizza, we also love salads and soups and avocado and berries and nuts and fish and herbs, and guess what? None of those foods sends the blood glucose to mount Everest just to drop it down from the top like a rock.

This list isn’t only for us, it’s for you as well! If you want to lower blood sugar enjoy these healthy recipes during the day and in the evening, 3-4 hours before bed – try to stay away from food. That’s the evil genius plan that seems to work according to science.

Not only will we have more energy, because there are nutrients in this food, but enjoying healthy meals like these will help prevent us from getting diabetes and possibly most other chronic conditions.

High Blood Sugar And Health

At this point, we find out about every hour that high blood sugar levels are basically the root of all evil. Along with the love of money, of course. Here are just a few evil tricks high blood sugar can do, it can

make us age faster
increase inflammation
cause breakouts and multiple other skin conditions
ruin your blood vessels and tissues all over your body
and it can even make you lose your mind

That’s why they now call Alzheimer’s disease Type 3 diabetes.

So whether you’re doing it for your mental or physical health, keeping your blood sugar levels lower seems to be crucial for better overall health. Whether you’re diabetic, pre-diabetic or just want to prevent these things from happening to you these healthy meals can help you nourish your body, while keeping your blood sugar low.

Breakfast Recipes For Healthy Blood Sugar Levels

Simple Chia Pudding
Mediterranean Tuna Pie – this one’s great for meal prep
Mediterranean Breakfast Egg Scramble
Yogurt With Berries and Nuts – instead of your regular granola use raw, chopped nuts to top the yogurt. If needed limit the amount of honey.
Healthy Overnight Oats – we recommend the one with berries for better blood sugar control, the other toppings might be spike-y
Simple Breakfast Egg Bake

Simple Lunch Ideas To Lower Blood Sugar

Simple Eggplant Chickpea Salad
Healthy Chicken Lettuce Wraps
Avocado Shrimp Salad
Mediterranean Black Bean Salad
Simple Mediterranean Salmon Salad
Chickpea Asparagus Salad

Healthy Dinner Recipes To Reduce High Blood Sugar

Cauliflower Chicken Soup
Mediterranean Shrimp Skillet
Ground Turkey Cauliflower Rice
15-Minute Cabbage Tofu Stir-Fry
Mediterranean Fish Soup
Mediterranean Ground Beef And Cauliflower Soup
Simple Chopped Chicken Salad
Shrimp and Zucchini in Tomato Garlic Sauce

Other Habits For Healthy Blood Sugar Levels

Of course, food is important for keeping your blood sugar under control. But it’s not everything. For example if you don’t sleep enough or have a ton of stress, your blood glucose levels will be higher. So here are the habits that we all know we should be doing again.

exercise – a mix of aerobic and strength
intermittent fasting
walking and moving throughout the day (avoid being sedentary)
sleep enough and try being active when it’s light outside
reduce stress with mindfulness, gratitude and prayer

Surprise, these work for keeping your blood sugar levels under control too. We're sick of repeating them too, they’re always the same things. Can we finally give them a try and stop looking for a shortcut?

20 healthy recipes to lower blood sugar

Yield: 3
Prep: 20 minutes
Total: 20 minutes

Ingredients

2 1/2 cups cauliflower florets
8oz/220g lean ground beef
1 tsp cumin
1 tsp oregano
1 tsp crushed red pepper
1 cup tomato sauce
1 tbsp olive oil
1 onion, thinly chopped
1 carrot, thinly chopped
3 garlic cloves, minced
Handful spinach, chopped
Handful basil leaves, chopped
Salt and pepper to taste

Method

Wash and thinly chop all the vegetables for the soup.
Saute the ground beef in a cooking pot with some cumin, oregano, salt pepper and olive oil for 1-2 minutes breaking it apart with a spatula. Then add a little bit of water (about 1/4 cup) and cook for 2-3 more minutes. Then take it out and set aside (with the water/sauce it created).
Use the same cooking pot and saute the onion, one garlic clove and the carrot with crushed red pepper and olive oil for about 2 minutes.
Then add in the spinach, salt and freshly ground black pepper. Next, add in the cauliflower stir for 4-5 minutes. In the end, the cauliflower should have some roasted spots.
Add in the tomato sauce and 1 1/2 cups of broth (or water/or stock), then cover the cooking pot and bring to a boil. Then reduce heat and cook for 10 minutes at lower heat.
Throw in some of the basil as well as the rest of the minced garlic and pulse with an immersion blender 2-3 times to create a thicker soup. Do a taste test and add salt and pepper if needed (if you're using water like us - you might need it).
Then stir in the cooked ground beef and cook for two more minutes.
Serve with the rest of the basil leaves and if you desire with some Parmesan cheese on top.