1. BASTYR CENTER FOR NATURAL HEALTH
Nutrition Team CareNutrition Team Care
Smart Snacks & Balanced Meals for
Improved Blood Sugar Control
A balanced snack or meal contains protein, complex carbohydrates and some healthy fat. These types
of meals will slow digestion and help stabilize blood sugar for optimal health. Aim to eat three
meals and one to three snacks daily, and try to avoid skipping meals to prevent low blood sugar.
SMART SNACKS
 Hummus with raw chopped vegetables or whole grain pita bread
 Low-fat organic cottage cheese with fresh fruit
 Whole-grain toast with nut/seed butter (cashew, almond, peanut, sunflower)
 Fresh fruit with nuts or cheese
 Plain Greek yogurt with fresh fruit
 Tofu chive spread or roasted garlic tofu spread with whole grain crackers, bread, or pita
 Sardines*, smoked salmon*, or sliced deli meat* on whole grain crackers with mustard or avocado
 Hard-boiled egg and a piece of fruit
 Canned tuna or canned salmon on celery sticks or whole grain crackers with mustard
 Edamame (soybeans)
 Protein bar with at least 5 grams fiber and less than 7 - 10 grams sugar
* May be high in sodium
BALANCED MEALS
 100% whole-grain cereal (hot or cold) topped with nuts and/or seeds, milk and fresh berries
 Scrambled eggs or deli meat with vegetables inside a low carbohydrate tortilla
 Brown rice topped with lemon tahini sauce or peanut sauce, cubed tofu and sautéed vegetables
 Bean soup: e.g., split pea, black bean, chili, lentil, or navy bean, with vegetables and whole grain
toast
 Tofu, turkey, chicken or salmon burger on a whole-grain bun with lettuce, tomato, sprouts with
baked sweet potato fries and green salad
 Baked potato topped with chili, plain yogurt, salsa and broccoli
 Brown rice and black bean burrito with avocado, salsa and spinach
 Miso soup with cubed tofu and chopped vegetables such as: bok choy, kale, carrots, watercress,
collards, seaweed, sesame oil and brown rice
 Stir-fry of various chopped vegetables such as: kale, chard, mushrooms, peas, bell peppers,
zucchini and squash with tofu, chicken, shrimp, scallops, or beef and served over brown rice,
quinoa, barley, or wheat berries
 Whole wheat spaghetti and tomato sauce with tempeh or ground meat, spinach and cannellini
beans and a green salad
 Baked salmon or meat of choice, quinoa or whole grain of choice and steamed vegetables
Updated 5/13 B.Beasley

2. BASTYR CENTER FOR NATURAL HEALTH
Nutrition Team CareNutrition Team Care
Blood Sugar Control
What is blood sugar?
Blood sugar refers to the amount of sugar (glucose) in the blood that comes primarily from
carbohydrate foods. Carbohydrate foods include: grains (bread, pasta, cracker), sugar, and sugary
foods (cookies, pastries, candy, honey, corn syrup), starchy vegetables (carrots, potatoes, peas),
legumes (beans), fruit, and milk. Glucose is the body’s preferred source of energy, essential to
power all cells. In fact, the brain, nervous system, and red blood cells cannot function without a
steady supply of energy from blood glucose.
What is the difference between “simple” and “complex” carbohydrate?
Simple carbohydrates, also called refined carbohydrates, are usually processed so that the food
no longer contains fiber. Fiber is found in the outer layer of grains and the skin and pulp of fruits
and vegetables. When the fiber is missing from carbohydrate foods, they can cause the blood
sugar to rise and fall very quickly. Examples of simple carbohydrates include: sugars, white flour
products (bread, pasta), white rice, candy, soda, fruit juice, most pastries and desserts.
Complex carbohydrates contain fiber and are not highly processed or refined. Complex
carbohydrates include: 100% whole grains, breads and pastas, vegetables and fruits with the skin
and pulp, and legumes (beans). Due to the fiber in complex carbohydrates, these foods will help
maintain balanced blood sugar.
What are the benefits of controlling blood sugar?
A steady supply of glucose is essential to fuel optimal brain function; therefore, low blood glucose
can cause irritability, anxiety, dizziness, headaches, depression, fatigue, and poor endurance.
Low blood sugar can also contribute to unhealthy eating due to sugar cravings. Balanced blood
sugar levels can help to maintain both physical and emotional health and decrease sugar cravings.
What are the ways to control blood sugar?
• Choose complex carbohydrates that are high in fiber such as whole grains, legumes,
vegetables, fruits. These foods take longer to digest and deliver a slow steady supply of
glucose to the blood.
• At each meal, eat a balance of foods that contain complex carbohydrates, protein (lean
meat, fish, legumes, nuts, dairy foods), and healthy fat (avocado, olive oil, other cold
pressed nut and seed oils, whole nuts and seeds, fish and fish oil) – to facilitate slow
digestion and satiety.
• Choose foods with minimal processing. Look for simple and recognizable ingredients.
• Limit foods with simple/ refined carbohydrate ingredients
• Eat at regular intervals throughout the day- try to avoid skipping meals.
Turn to other side for snack & meal suggestions 
Sources:
Updated 5/13 B.Beasley

3. BASTYR CENTER FOR NATURAL HEALTH
Nutrition Team CareNutrition Team Care
1. 101 Healthiest Foods by Dr. Joanna McMillan Price and Judy Davie, Ulysses Press, 2009
2. Good Carbs, Bad Carbs by Johanna Burani, Marlowe and Co., 2005
3. Swedish Heart Institute, Swedish Medical Center, 2002.
Updated 5/13 B.Beasley