In This ArticleView AllIn This ArticleLunch and Blood SugarThe 6 Best Lunch Foods for Better Blood SugarTips
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In This Article
Lunch and Blood Sugar
The 6 Best Lunch Foods for Better Blood Sugar
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Whether you take proper lunch breaks, find yourself shoveling food into your mouth in between back-to-back meetings or skip lunch altogether, all of these actions will impact your blood sugar in various ways. What you eat—or don’t—at lunchtime can either cause your blood sugar to spike, dip or maintain a steady level. And your blood sugar may have a bigger impact on your well-being than you realize. It can influence your energy levels, appetite and mood for the rest of the day.
To shed light on this topic, we consulted two registered dietitian nutritionists who explain how lunch influences blood sugar. Next, learn about their top six lunch foods for achieving better blood sugar balance.
The 7 Best Breakfast Foods for Better Blood Sugar, According to Dietitians
How Lunch Can Impact Blood Sugar
“Lunch, like other eating windows during the day, causes blood sugar to rise,” says Prague-based registered dietitianElizabeth Shaw, M.S., RDN,a wellness advocate and author of theAir Fryer Cookbook For Dummies.Shaw explains that blood sugar levels depend on a meal’s composition. For example, a balanced lunch that includes lean proteins, whole grains, healthy fats and plenty of veggies will cause a gradual rise in blood sugar. On the flip side, a lunch that contains mostly simple carbs—like a plate of pasta with a brownie or manyfast food meals–can shoot your blood sugars up, causing a quick spike and fall.
Therefore it’s important to pay attention to what we are eating to maintain relatively stable blood sugar levels. First things first: Lunch is important.Yasi Ansari, M.S., RDN, a national media spokesperson for the Academy of Nutrition and Dietetics, does not recommend skipping lunch, as that can cause blood sugar levels to drop and result in feelings of fatigue, sluggishness, lack of concentration and mood swings. So what foods should you pile onto your lunch plate? Keep reading for some blood-sugar-friendly options.
1. Lentils
Lentils often can be found in soups and stews, but they also taste delicious in bowls, as burgers or stuffed in wraps. Try them in a variety of ways, such as in ourRoasted Root Veggies & Greens Over Spiced Lentilsor in a salad like ourLemony Lentil Salad with Feta.
2. Yogurt
Yogurtisn’t just for breakfast or snacks, it can be a creamy and delicious addition to your lunch too. Ansari suggests using yogurt as a dip or incorporating it into your main meal. One cup of low-fat yogurt provides a balance of nutrients—carbs, protein and fats—all of which support blood sugar regulation.Studies have shown that consuming more yogurt is linked to a lower risk of type 2 diabetes.
You can easily incorporate yogurt into soups for a creamy texture, protein boost and enhanced blood sugar balance, such as in ourCreamy Cucumber Soup. For a can’t-be-beat salad dressing, try the yogurt-basedCreamy Curry Dressingor use yogurt to whip up asauce,spreadordip.
3. Salmon
Salmonis a fin-tastic source of health benefits. Shaw breaks it down: “A 3-ounce portion of cooked salmon provides 22 grams of high-quality protein alongside a dose of healthy unsaturated fatty acids.”This combination of protein and fat not only supports blood sugar stabilization but also helps to increase satiety after eating, she explains. Shaw also points out that omega-3s play a role in mood, and when you’re in a better mood, you’re more likely to make healthier decisions too.
OurCrispy Salmon Rice Bowlis a workday-friendly lunch to pack, or try ourSheet-Pan Salmon with Sweet Potatoes & Broccolifor an easy, speedy lunch. Don’t forget to whip up a batch of ourEasy Salmon Cakes, which can be stuffed in between buns, into a pita or on top of a salad.
4. Chickpeas
Chickpeas,also known as garbanzo beans, are packed with both fiber and protein, which support blood sugar management. One cup of cooked chickpeas contains 13 grams of dietary fiber and 15 grams of protein.If you’re using canned chickpeas, Ansari recommends simply rinsing them and tossing them into rice, soup or tacos. Try ourSlow-Cooker Cauliflower & Chickpea Tikka MasalaorRoasted Chickpea & Cauliflower Pita with Sun-Dried Tomato Saucerecipes. Need more ideas? Explore our14 10-Minute Chickpea Lunch Recipes.
5. Sweet Potatoes
These sweet orange spuds are packed with blood-sugar-balancing properties. One medium sweet potato delivers 4 grams of filling fiber and 2 grams of protein.Shaw points to research showing that low potassium levels in the blood can decrease insulin secretion, leading to elevated blood glucose levels. The good news is that focusing on eating more potassium and fiber-rich vegetables like sweet potatoes can support better blood sugar levels, says Shaw.
There are endless ways to incorporate more sweet potatoes into your lunch. Try ourSweet Potato Grilled Cheese,Sweet Potato-Black Bean Burgersor aStuffed Sweet Potato with Hummus Dressing.
6. Avocados
This bright green fruit is more than just the perfect topper for toast. Studies have linked avocados to better blood sugar management. Research shows that eating avocados is associated with improved blood sugar and insulin levels, especially in individuals with type 2 diabetes.Avocadosare a good source of heart-healthy fats and contain 4.5 grams of fiber per one-third of the fruit, and both nutrients support blood sugar balance.
For a delicious avocado-filled lunch, try ourCreamy Avocado & White Bean Wrap,Avocado Caprese SaladorSalmon & Avocado Poke Bowl.
Tips to Select Lunch Foods for Better Blood Sugar
The Bottom Line
For better blood sugar management, dietitians recommend creating a well-balanced plate or bowl filled with a mix of complex carbohydrates, protein, healthy fats and plenty of veggies. Foods like lentils, yogurt, chickpeas, salmon, avocados and sweet potatoes are among some of the best choices to include at lunchtime to maintain blood sugar balance.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodDataCentral.Lentils, mature seeds, cooked, boiled, without salt.Clarke ST, Sarfaraz S, Qi X, Ramdath DG, Fougere GC, Ramdath DD.A Review of the Relationship between Lentil Serving and Acute Postprandial Blood Glucose Response: Effects of Dietary Fibre, Protein and Carbohydrates.Nutrients. 2022;14(4):849. Published 2022 Feb 18. doi:10.3390/nu14040849U.S. Department of Agriculture. FoodDataCentral.Yogurt, plain, low fat.Mitri J, Mohd Yusof BN, Maryniuk M, Schrager C, Hamdy O, Salsberg V.Dairy intake and type 2 diabetes risk factors: A narrative review.Diabetes Metab Syndr. 2019;13(5):2879-2887. doi:10.1016/j.dsx.2019.07.064U.S. Department of Agriculture. FoodDataCentral.Fish, salmon, chinook, cooked, dry heat.U.S. Department of Agriculture. FoodDataCentral.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodDataCentral.Sweet potato, cooked, baked in skin, flesh, without saltCoregliano-Ring L, Goia-Nishide K, Rangel ÉB.Hypokalemia in Diabetes Mellitus Setting.Medicina (Kaunas). 2022;58(3):431. Published 2022 Mar 16. doi:10.3390/medicina58030431Senn MK, Goodarzi MO, Ramesh G, et al.Associations between avocado intake and measures of glucose and insulin homeostasis in Hispanic individuals with and without type 2 diabetes: Results from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL).Nutr Metab Cardiovasc Dis. 2023;33(12):2428-2439. doi:10.1016/j.numecd.2023.08.002U.S. Department of Agriculture. FoodDataCentral.Avocados, raw, all commercial varieties.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodDataCentral.Lentils, mature seeds, cooked, boiled, without salt.Clarke ST, Sarfaraz S, Qi X, Ramdath DG, Fougere GC, Ramdath DD.A Review of the Relationship between Lentil Serving and Acute Postprandial Blood Glucose Response: Effects of Dietary Fibre, Protein and Carbohydrates.Nutrients. 2022;14(4):849. Published 2022 Feb 18. doi:10.3390/nu14040849U.S. Department of Agriculture. FoodDataCentral.Yogurt, plain, low fat.Mitri J, Mohd Yusof BN, Maryniuk M, Schrager C, Hamdy O, Salsberg V.Dairy intake and type 2 diabetes risk factors: A narrative review.Diabetes Metab Syndr. 2019;13(5):2879-2887. doi:10.1016/j.dsx.2019.07.064U.S. Department of Agriculture. FoodDataCentral.Fish, salmon, chinook, cooked, dry heat.U.S. Department of Agriculture. FoodDataCentral.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodDataCentral.Sweet potato, cooked, baked in skin, flesh, without saltCoregliano-Ring L, Goia-Nishide K, Rangel ÉB.Hypokalemia in Diabetes Mellitus Setting.Medicina (Kaunas). 2022;58(3):431. Published 2022 Mar 16. doi:10.3390/medicina58030431Senn MK, Goodarzi MO, Ramesh G, et al.Associations between avocado intake and measures of glucose and insulin homeostasis in Hispanic individuals with and without type 2 diabetes: Results from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL).Nutr Metab Cardiovasc Dis. 2023;33(12):2428-2439. doi:10.1016/j.numecd.2023.08.002U.S. Department of Agriculture. FoodDataCentral.Avocados, raw, all commercial varieties.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodDataCentral.Lentils, mature seeds, cooked, boiled, without salt.Clarke ST, Sarfaraz S, Qi X, Ramdath DG, Fougere GC, Ramdath DD.A Review of the Relationship between Lentil Serving and Acute Postprandial Blood Glucose Response: Effects of Dietary Fibre, Protein and Carbohydrates.Nutrients. 2022;14(4):849. Published 2022 Feb 18. doi:10.3390/nu14040849U.S. Department of Agriculture. FoodDataCentral.Yogurt, plain, low fat.Mitri J, Mohd Yusof BN, Maryniuk M, Schrager C, Hamdy O, Salsberg V.Dairy intake and type 2 diabetes risk factors: A narrative review.Diabetes Metab Syndr. 2019;13(5):2879-2887. doi:10.1016/j.dsx.2019.07.064U.S. Department of Agriculture. FoodDataCentral.Fish, salmon, chinook, cooked, dry heat.U.S. Department of Agriculture. FoodDataCentral.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodDataCentral.Sweet potato, cooked, baked in skin, flesh, without saltCoregliano-Ring L, Goia-Nishide K, Rangel ÉB.Hypokalemia in Diabetes Mellitus Setting.Medicina (Kaunas). 2022;58(3):431. Published 2022 Mar 16. doi:10.3390/medicina58030431Senn MK, Goodarzi MO, Ramesh G, et al.Associations between avocado intake and measures of glucose and insulin homeostasis in Hispanic individuals with and without type 2 diabetes: Results from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL).Nutr Metab Cardiovasc Dis. 2023;33(12):2428-2439. doi:10.1016/j.numecd.2023.08.002U.S. Department of Agriculture. FoodDataCentral.Avocados, raw, all commercial varieties.
U.S. Department of Agriculture. FoodDataCentral.Lentils, mature seeds, cooked, boiled, without salt.
Clarke ST, Sarfaraz S, Qi X, Ramdath DG, Fougere GC, Ramdath DD.A Review of the Relationship between Lentil Serving and Acute Postprandial Blood Glucose Response: Effects of Dietary Fibre, Protein and Carbohydrates.Nutrients. 2022;14(4):849. Published 2022 Feb 18. doi:10.3390/nu14040849
U.S. Department of Agriculture. FoodDataCentral.Yogurt, plain, low fat.
Mitri J, Mohd Yusof BN, Maryniuk M, Schrager C, Hamdy O, Salsberg V.Dairy intake and type 2 diabetes risk factors: A narrative review.Diabetes Metab Syndr. 2019;13(5):2879-2887. doi:10.1016/j.dsx.2019.07.064
U.S. Department of Agriculture. FoodDataCentral.Fish, salmon, chinook, cooked, dry heat.
U.S. Department of Agriculture. FoodDataCentral.Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture. FoodDataCentral.Sweet potato, cooked, baked in skin, flesh, without salt
Coregliano-Ring L, Goia-Nishide K, Rangel ÉB.Hypokalemia in Diabetes Mellitus Setting.Medicina (Kaunas). 2022;58(3):431. Published 2022 Mar 16. doi:10.3390/medicina58030431
Senn MK, Goodarzi MO, Ramesh G, et al.Associations between avocado intake and measures of glucose and insulin homeostasis in Hispanic individuals with and without type 2 diabetes: Results from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL).Nutr Metab Cardiovasc Dis. 2023;33(12):2428-2439. doi:10.1016/j.numecd.2023.08.002
U.S. Department of Agriculture. FoodDataCentral.Avocados, raw, all commercial varieties.
