How to Choose a Blood Sugar-Friendly Meal on the Go

A balanced, blood sugar-friendly meal typically includes combinations of nutrient-dense foods that help maintain steady blood sugar levels throughout the day.

These meals often feature a mix of complex carbohydrates, lean proteins, healthy fats, fiber, and non-starchy vegetables. By incorporating these elements into each meal, you can help prevent blood sugar spikes and crashes, promoting sustained energy and overall well-being.

Ideally, you should aim for complex carbohydrates which are found in whole grains, legumes, and vegetables. This is because they provide a slower, more sustained release of glucose into the bloodstream compared to simple carbohydrates found in sugary snacks and refined grains. A few examples of whole grains are brown rice, whole wheat bread/crackers, and oatmeal.

Protein isn’t just required to help grow and repair our muscles, it helps slow down the absorption of glucose (carbohydrates) and thus helps to reduce sharp spikes in our blood glucose. Protein also increases our satiety, so it will help to keep us feeling fuller for much longer. If possible, try to opt for lean sources of protein such as grilled chicken, hard-boiled eggs, canned tuna or salmon, greek yogurt, or hummus.

Fats provide sustained energy and help with satiety. Make sure to incorporate healthy fats like monounsaturated and polyunsaturated fats as they can also help lower your cholesterol and protect your heart. Healthy fats can be found in foods like nuts and seeds, nut butter, cheese, pre-packaged olives, and trail mixes without the added sugars.

Fiber is a carbohydrate that is not digestible. Similar to protein, it slows digestion and helps prevent blood sugar spikes. Whole grains, fruits, vegetables, nuts, and seeds are excellent sources of fiber. Make sure to aim for a variety of fiber-rich foods in your meals and snacks.

Non-starchy vegetables are low in carbohydrates and calories, making them an excellent choice for maintaining stable blood sugar levels. They keep you feeling full for longer and provide you with the great-tasting nutrients your body needs without as many calories and carbs. 

Some non-starchy vegetables include leafy greens, broccoli, cauliflower, bell peppers, cucumbers, and tomatoes. Anything you can find accessible to you is great. Prepped and pre-packaged veggies are usually readily available at most convenience stores.

Many fast food chains now offer healthier options. Here are some popular choices that can help keep your blood sugar in check:

• Original Burrito Bowl: There are a few options to make the burrito bowl a bit more balanced. For starters, as the base you can do either brown rice, half rice and half salad, or skip the rice altogether. Add black beans, fajita veggies, grilled chicken, and guacamole for a balanced meal rich in protein, fiber, and healthy fats.
• Lifestyle Bowls: These are an awesome addition to Chipotle’s menu that offers balanced macro bowls, high protein bowls, wholesome bowls, and much more. These are all great options but ensure you’re creating a balanced meal by including the toppings listed above.

• Grilled Chicken Sandwich: Choose the grilled chicken option and consider switching the bun to the whole grain one. Paired together with a side salad or fruit cup and you’ve got yourselves a great balanced lunch!
• Egg White Grill: This breakfast item is served on a toasted classic english muffin with egg whites and American cheese. The english muffin is a better alternative to their buttered biscuit which is served for most breakfast items. You can also request to add tomato or remove the cheese if preferred.

6 Piece Chicken Nuggets: The chicken nuggets are a healthier option than their traditional hamburgers. Chicken is a leaner meat due to fewer calories and fat. Pair the nuggets with fresh sliced apples and an unsweetened iced tea. A happy meal with these options would also be an easy and quick choice. Remember portion control is a huge factor when deciding what to eat from fast-food menus.

Sausage Egg McMuffin: For a breakfast option, you can go with a sausage McMuffin paired with apple slices. If coffee is an absolute essential for you, an iced coffee with milk and stevia could be a healthy option.

•  Protein Boxes: Starbucks offers several protein boxes that include items like eggs, cheese, fruit, and whole grain crackers. These are balanced options that provide a mix of protein, healthy fats, and fiber which are a quick balanced lunch on the go! As for coffee, you can opt for a cappuccino with skim milk or an iced coffee with stevia or sugar-free sweetener.
• Spinach, Feta, and Cage-Free Egg White Wrap: Include cage-free egg whites that are combined with spinach, feta cheese and sun-dried tomato cream cheese inside a whole-wheat wrap. It’s a balanced breakfast item that includes protein, vegetables, and fiber.

For snacks on the go, make sure to pair carbohydrates with either fat, protein, or a combination of all three. Again, this is because the goal is to minimize blood glucose spikes as much as possible. 

Typically, convenience and gas station stores have an open refrigerator section with quick on-the-go options that offer salads, wraps, and already prepped fruits and veggies.

They tend to also offer many other options such as:

• Greek Yogurt: Yogurts are a quick way to get extra protein. Paired together with granola, nuts, and berries this is a great snack for sustained energy and satiety.
• Nuts & Seeds: Try opting for the small unsalted packet of unsalted nuts or seeds since they provide protein, healthy fats, and fiber.
• Protein Packs: Similar to those of Starbucks, these protein packs can be found at many different convenience stores. These often come in packs with crackers, cheese, nuts, or other combinations.
• Whole grains: Some options are whole grain crackers or popcorn. Paired together with a piece of string cheese, a handful of nuts, or a small container of peanut butter for a more balanced snack option. Some bars like the KIND healthy grains, GoMacro bars, and belVita Breakfast bars offer whole grains that offer long-lasting energy.

When navigating menus, it’s important to remember that you have the flexibility to customize your order to better suit your dietary needs. Consider the following tips:

1. You can always ask to swap out or remove items. For example, you can ask for dressing on the side for salads, remove any ingredient (e.g bacon or cheese to remove excess sodium), or choose a whole grain bun over a regular bun.
2. Be mindful of portion sizes. Especially for easy-to-eat carbohydrates such as french fries, drinks with excessive sugar, or breads, you can ask for the smallest sizes to satisfy the craving for these foods but you don’t want them to be the biggest portion of our meals.
3. Look for the healthy choice section of the menu. Typically, most menus try to showcase their “healthy” options on a section of their menu. It can be easier to make food choices from just this portion of the menu without being completely overwhelmed with so many options. 
4. Choose water or a low-calorie drink. It is an easy way to avoid any unnecessary calories or additional sugar.

Eating on the go and trying to balance your blood sugar levels can seem daunting, but it doesn’t have to be! By making mindful choices and opting for balanced meals rich in protein, fiber, healthy fats, and complex carbs, you can keep your blood sugar levels stable and maintain your energy throughout the day. 

If you’re looking for personalized guidance to manage your blood sugar levels effectively, consider partnering with a registered dietitian. A dietitian can help you create tailored meal plans, offer practical tips for eating on the go, and provide ongoing support to help you achieve your health goals.

Book an appointment today and take control of your blood sugar management with expert advice and support.