Smart Cooking: Tips to Keep Blood Sugar Levels Steady

• 1. Choose Low-GI Ingredients

  • Swap white rice → brown rice or quinoa

  • Choose wholegrain bread, pasta, oats

  • Use lentils, beans, chickpeas for fiber and protein

  2. Pair Carbs with Protein or Healthy Fats

  • Add nuts or avocado to toast

  • Pair rice with beans or grilled chicken

  • Smoothies? Add Greek yogurt or nut butter

3. Load Up on Non-Starchy Veggies

• Fill half your plate with broccoli, spinach, zucchini, peppers

• These add fiber, which slows sugar absorption

4. Cook in Ways That Lower GI

• Al dente pasta has a lower GI than overcooked pasta

• Let cooked potatoes cool before eating (resistant starch forms!)

• Avoid deep-frying—try baking, steaming, or grilling

5. Limit Sugary Add-ons

• Skip sweet sauces and glazes

• Flavor with herbs, spices, lemon, or vinegar instead

6. Watch Portion Sizes

• Even healthy carbs can spike sugar if portions are too large

• Use the plate method:

  • ½ veggies

  • ¼ protein

  • ¼ carbs

7. Plan Balanced Snacks

• Go for apple + peanut butter, carrot sticks + hummus, or cheese + wholegrain crackers

🔥 Pro Tip: A splash of vinegar or squeeze of lemon before meals can help lower the blood sugar spike.