What I Eat to Lower My Sugar Levels

Updated: Feb 17, 2021

There’s no doubt that the corona virus has thrown a spanner in the works with regards to, well, everything. Routine, exercise, socialising, sanity; a brisk halt has been put on regular every-day life as we know it. At first, I assured myself that my sugar levels wouldn’t be jeopardised by this. Even with every news outlet repeatedly telling me that I’m in the “high risk” category, I’m not worried about the virus. Therefore, stress, a common destroyer of healthy blood sugars, isn’t an issue. In my ‘working from home’ blog post I mentioned that I am taking regular walks, working out from home and continuing to eat healthy, substantial meals. However, despite my efforts, my sugar levels have, in fact, been jeopardised. Typical.

I’ve become slightly insulin resistant at random parts of the day. Meals that normally suit me perfectly are leaving me with sugar spikes. These spikes are briskly followed by correction insulin, and usually end in a hypo. Again, typical. As a result, I’m going to cut down on carbohydrates. I’m not cutting them out of my diet completely! However, until I have my sugar levels back on track again, my beloved porridge in the morning will have to go. This is a general meal-plan of what I eat when my sugar levels are being troublesome and my insulin doesn't seem to be doing its one job.


Omelette with Turkey Bacon

2 whole large eggs, 2 egg whites

2 Ballyfree Turkey Rashers

¼ red pepper

4 whole white mushrooms

¼ courgette

Spray some olive oil on to a pan and fry the turkey bacon on one side and the chopped vegetables on the other. Fry the turkey for about 4 minutes each side. Once they’re all done, cut the turkey into little bits and add everything into the whisked eggs. Clean the pan, reheat new oil and pour the egg mixture onto it once it's hot. Make the omelette- I'm sure no instructions are needed here.

Before this meal would not require any insulin for me, however now I take 1 unit with it to start my day.


Chicken & Avocado Salad

1 Chicken Breast

½ avocado

Salad Leaves

¼ red pepper

½ cup of beans (either chickpea or kidney beans)

1 cup of broccoli

Green beans

Optional: sprinkle some feta cheese on top

Preheat oven to 200C. Cook the chicken breast for about 20 minutes. Chop up the vegetables and parboil the broccoli. Throw everything into a pan with heated olive oil and add a teaspoon of gluten-free soy sauce. I’m no chef, but this meal is filling and tasty, so does the job for me. I take 1.5 units to cover the kidney beans (about 10g)


Salmon with veg and brown basmati rice

One salmon fillet

1 cup of broccoli

whole mushrooms

1/4 red pepper

cherry tomatoes

1 full yellow onion

Uncle Ben's Ready to Eat Brown Basmati Rice

Tomato paste

Preheat the oven to 200C. Bake the salmon fillet for about 20 minutes.

Chop up the yellow onion into fine pieces and parboil the broccoli and green beans.

Heat a dash of olive oil in a pan then add the onion and green veg. Lastly, add in your Brown Basmati rice. I am lazy with cooking and have no problem saying so. I therefore buy Uncle Ben’s Microwave Basmati Rice. I would suggest you do the same. Much less effort. 10/10. I use 20g of this rice, more or less a cup, and simply throw it into the pan. Add a teaspoon of tomato paste to the pan and mix it all together. If I'm feeling lavish I'll squeeze a lemon slice on top.


Throughout the day I am, of course, snacking. However with these pesky sugar levels I'm sticking to low-carb snack options.

  • A cup of Brussels sprouts- parboil the Brussels sprouts for about 5 minutes, then throw onto a pan with heated olive oil. Add a dash of salt and pepper.

  • Red pepper and hummus

  • Cucumber and hummus

  • 2 corn cakes topped with smoked salmon

  • 2 corn cakes topped with hummus and cucumber

  • 1 cup of greek yoghurt with berries

  • 1 cup of prawns and avocado with a lemon squeeze

So far, these meals have really done their job to satisfy and fill me up without any nasty sugar spikes! If you have any other go-to low carb meals or snacks, please let me know in the comments below! Hope you enjoyed this post.

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