Best Foods for Blood Sugar Balance (and What to Avoid)

In today’s video, I’m sharing the best foods for blood sugar balance—and what to avoid if you want steady energy, fewer cravings, better sleep, balanced hormones, and a calmer nervous system.

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Are All Vegetables Low Glycemic?

This is one of the most common questions I get.
All vegetables are low glycemic except the starchy ones.

Non-starchy vegetables (blood-sugar friendly):
Leafy greens, broccoli, cauliflower, cabbage, Brussels sprouts, peppers, zucchini, asparagus, mushrooms, cucumbers, onions, garlic, green beans, tomatoes, eggplant, and fresh herbs. These are fiber-rich, slow-releasing, and supportive of stable blood sugar.

Starchy vegetables (higher impact, still God-given):
Potatoes, sweet potatoes, butternut squash, acorn squash, parsnips, and beets. These foods aren’t bad—they’re simply more powerful and need to be eaten wisely.

Not All Potatoes Affect Blood Sugar the Same

Different potatoes create very different blood sugar responses.
White Idaho and russet potatoes release glucose quickly, while Yukon Gold, purple potatoes, and sweet potatoes are gentler—especially when cooled or air-fried. If potatoes spike your blood sugar, you’re not imagining it. Blood sugar response is deeply personal and influenced by gut health, muscle mass, insulin sensitivity, stress, sleep, and meal timing.

This leads to my signature strategy for blood sugar balance.

The Fiber-First Framework

Start every meal with a few bites of fiber and protein. Fiber slows glucose absorption, feeds the microbiome, lowers insulin spikes, and keeps you full longer. Protein stabilizes blood sugar, slows digestion, and balances hunger hormones. Together, they turn your meal into slow-burning fuel.

Most people aim for 25–35 grams per day, but many bodies thrive closer to 50+ grams when increased gradually. Temporary bloating is normal—it’s your microbiome waking up. Digestive enzymes with meals can help your body adapt more comfortably.

The 20-Ounce Vegetable Rule

Aim for 20 ounces of real, non-starchy vegetables daily. This ensures fiber, micronutrients, and stable blood sugar while naturally crowding out ultra-processed foods. Vegetables truly are God’s medicine chest—colorful, powerful, and healing.

A simple weekly habit: roast a big tray of vegetables with olive oil, garlic, salt, pepper, and spices. They’re delicious, grounding, and blood-sugar supportive.

Best Foods for Blood Sugar Balance

Vegetables: Brussels sprouts, broccoli, cauliflower, asparagus, zucchini, mushrooms, spinach, kale, cabbage, green beans
Starchy vegetables: Purple sweet potatoes, purple potatoes, Yukon Gold potatoes, butternut squash, acorn squash
Proteins: Eggs, wild-caught fish, chicken, turkey, grass-fed beef, beans, lentils
Healthy fats: Avocados, olive oil, nuts, seeds, tahini, almond butter

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This content is strictly the opinion of Annette Reeder and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Annette Reeder nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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