10 Ways to Better Control Blood Sugar at Meals

1/10 Choose the Healthiest Carbs


Of the major nutrients found in food — carbohydrates, protein, and fat — carbohydrates have the biggest impact on your blood sugar. That’s because carbs are the most quickly broken down into glucose for energy. Too many carbs or the wrong type of carbs can lead to blood sugar spikes, so it’s important to control your carb intake. The American Diabetes Association (ADA) recommends 45 to 60 grams of carbs per meal, but the amount you should eat may vary depending on how you’re managing your diabetes.

Choose healthy, complex carbs such as whole fruits and vegetables, whole grains, beans, and lentils. Because they contain fiber and are less processed, these foods have less of an impact on blood sugar levels.

Avoid refined carbs such as soda; candy; white pasta, rice, and bread; and other processed foods — they can cause blood sugar to rise quickly. The best way to tell how the carbs you eat affect your blood sugar is to test your levels before and after meals.