Consuming meals low in sugar is not only necessary for those suffering from diabetes, but also beneficial for individuals who wish to lose weight, prevent weight gain and reduce the risk of developing chronic diseases. Unchecked blood glucose can lead to serious problems, such as a dangerously high blood glucose level and chronic complications, such as nerve, kidney and heart damage, the Mayo Clinic warns. Consult your doctor about your blood sugar levels, and before beginning any new diet.
Breakfast
Start your day off right with a quick and easy breakfast that is low in sugar, not necessarily low in carbohydrates. Carbohydrates provide the body with energy to function throughout the day. Complex carbs such as oatmeal, sweet potatoes, whole-grain breads and brown rice take longer to digest and keep blood sugar levels stable. Eating carbs along with protein or a little fat helps reduce the impact on your blood sugar levels, the Helpguide website explains. A quick, low-sugar breakfast might be a serving of oatmeal topped with fruit and nuts and a cup of milk.
Lunch
Finding a quick, low-sugar meal at lunch time can be challenging when you're in a hurry. A large salad with a wide variety of fresh vegetables and a piece of grilled chicken breast or salmon is an ideal choice, but can take time to prepare and consume. Another quick and easy option is to prepare tuna, egg or chicken salad ahead of time and eat with two slices of whole-grain bread with tomato and lettuce.
Dinner
Salmon is a great source of protein and omega-3 fatty acids that is quick to prepare, making it a perfect low-sugar dinner option. Include a serving of brown rice or whole-wheat pasta and some green vegetables such as broccoli, asparagus or green beans. For dessert, have a cup of plain yogurt topped with fresh berries. Use an artificial sweetener like Splenda or Equal to sweeten the yogurt if necessary, the Mayo Clinic suggests.
Snack Ideas
Fruit is always a quick and easy snack option. Although fruit contains sugar, it does not cause sudden spikes in blood sugar like other simple carbohydrates, in part, Helpguide explains, because of its fiber content. Use to fruit to top a serving of cottage cheese or yogurt. Hard-boiled eggs, almond or a cup of yogurt are other quick and easy snack options. For a low-sugar chocolate treat, mix a scoop of chocolate whey protein with a tablespoon of peanut butter and a little bit of water to create a syrupy consistency, then eat or microwave for 30 to 60 seconds for brownie-like consistency.
