Blood Sugar Levels Healthy Foods Keto

The Best Diet for High Blood Sugar

a ketogenic breakfast with egg, bacon, avocado and lettuce
Written by Valerie Goldstein

How would you know if you have high blood sugar? If you have high blood sugar, you may not know it. If you answer yes to any of these questions, you may want to speak with your doctor.  A diet for high blood sugar is the best treatment.

Aside from a few special circumstances, everyone no matter who they are and what their blood diagnosis is should target normal blood sugar levels .

A diet for high blood sugar is the best way to stay healthy.

Eating a Diet for High Blood Sugar Control

Any carbohydrate you eat immediately converts into sugar. So a diet for high blood sugar should contain more protein and fat.  This will help lower high blood sugar.

Healthy Carbohydrate Foods that will raise blood sugar and should be avoided are:

  • Oatmeal/cereal
  • Orange and other fruit juices
  • Bagels/crackers/wheat bread
  • Bananas/grapes/raisins/prunes/cranberries/mangoes and tropical fruit/beets
  • Yogurt, fruited/flavored
  • Sushi
  • Brown rice
  • Potato
  • Fat Free commercially prepared products
  • Gatorade and many sports drinks
  • Frozen yogurt
  • Beans/lentils
  • Granola
  • Quinoa
  • Jam

Healthy Fat and Protein Foods That Are Part of A Healthy Diet for High Blood Sugar:

  • Avocado
  • Bacon
  • Steak and any beef, seafood, fowl protein (pork, veal, duck, bison and game meats)
  • Peanut and nut butters
  • Seeds (sunflower, chia, pumpkin)
  • Olives/olive oil
  • Cheese
  • Butter

In other words all the foods you thought were healthy and have sugar or carbs are unhealthy. The foods you thought were too fatty, and would give you a heart attack will keep you health. If you eat fat and protein, you can avoid the medical issues that go along with high blood sugar.

Fat has a zero effect on blood sugar. It is the best food for anyone with unstable blood sugar. Protein contains fat but not carbohydrates. Therefore both nutrients are healthy for good blood sugar levels.

Because most carbohydrates drive blood sugar up, it’s better to avoid them. Some carbohydrates are healthy and add nutrients to your diet. Here are some healthy carbohydrate options:

  • Green leafy and non starchy salad vegetables (green beans, artichoke, tomato, eggplant, asparagus, broccoli, mushrooms)
  • Cauliflower rice
  • Pickles
  • Greek plain yogurt/kefir
  • Lemon/lime
  • Berries

A Lifestyle Diet For High Blood Sugar

The best diet for high blood sugar is a ketogenic diet that contains between 25-50 grams of carbohydrates. It should include foods you enjoy eating so it becomes a life long way of eating.

The results of a study entitled, “Short-term safety, tolerability and efficacy of a very low-calorie-ketogenic diet interventional weight loss program versus hypocaloric diet in patients with type 2 diabetes mellitus” found that eating only 50 grams of carbohydrate resulted in better blood sugar control and weight loss than a standard low calorie diet.

A Diet for High Blood Sugar Wrap Up

When you eat the foods you enjoy, in the right balance of carbohydrates, fats and proteins, high blood sugar will return to the normal range. All healthy foods are not healthy for everyone. The foods listed here will help you choose a healthy diet for high blood sugar.

A low carbohydrate diet for high blood sugar helps you get blood sugar in the normal range. You can feel more energy, lose weight and be healthy.

In good health,

Valerie Goldstein MS, RD, CDE, CDN
Blood Sugar and Health Expert
Phone: 646.749.6900


About the author

Valerie Goldstein

Valerie raises the bar for health and nutrition know how with unconventional expertise and unconditional support for wellness.