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Nutritionist Tip: Foods to Avoid with High Blood Sugar

Updated: Oct 12, 2021

What is high blood sugar?

Managing high blood sugar is an important part of overall health and weight loss. The Standard American Diet (SAD) is high in refined carbs, saturated and trans fats and low or void in fiber and nutrients. As a result, there is a large influx of carbs, a type of sugar. This influx leads to a large spike in your blood sugar levels, followed by a large release of insulin from your pancreas.

What is insulin?

Insulin helps your body’s cells take in glucose (aka blood sugar) to use for energy. But when there is a large amount of sugar in the bloodstream beyond what is necessary for your immediate energy use, then insulin helps to draw that excess glucose out of your bloodstream to store as fat tissue. That’s why controlling blood sugar and insulin levels is so important to weight management among many other things.

How can I lower my blood sugar?

The 2 most effective ways to help lower blood sugar levels are to expend energy through physical activity or exercise and to make some simple swaps in your diet that help to control blood sugar without sacrificing flavor.


1. Soda - yes even diet! Hydrating is important if you have high blood sugar, instead try sparkly waters or fruit infused water

2. Juice - While fruits are great, the juice alone has too much sugar. A better alternative is to make a fiber-rich fruit smoothie instead.

3. White Rice - White rice has a high impact on blood sugar, instead try brown rice as an alternative with slightly more protein and a whole lot more fiber to control blood sugar.

4. Milk Chocolate - An alternative I always recommend is Dark Chocolate. It’s rich in magnesium, iron , fiber and will satisfy those cravings.

5. Breakfast Cereal - These are highly processed and refined, leaving you vulnerable to crazy blood sugar swings. Instead try old-fashioned oats or Greek yogurt with granola for breakfast.


1. Beans - They’re packed with protein and fiber so you can keep blood sugar steady and feel full longer.

2. Fruits - Yes - fruits have sugar, but they are also packed with fiber and phytonutrients that actually help to control and lower blood sugar.

3. Chia & Flax Seed - These two powerful seeds are packed with fiber and healthy omega fats that help to control and keep blood sugar steady.

4. Green Leafy Veggies - Adding in more fiber and healthy nutrients with green leafy vegetables helps to prevent blood sugar spikes and dips so you can maintain your energy throughout the day.

Wanting to keep blood sugar under control does not mean you need to go on a restrictive diet that leaves you feeling hungry most of the time. Such practice also makes you more vulnerable to persistent cravings and binge eating, which only ends up sabotaging your dieting efforts. Instead, let a professional help in guiding you to make proper food selections that support and fuel your body. As a Certified Nutritionist, I can create a therapeutic nutrition plan that lowers your blood sugar levels without leaving you hungry so you can achieve your weight loss goals without another starvation diet.

Aida Sadeghi, MS,CNS

Learn more about services FeelGoodEats Nutrition provides.

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