Healthy Low-sugar Meal Plans

Your body to breaks down sugars into glucose, also known as blood sugar. This substance is used to fuel your activities. When not used, glucose is stored in fat. However, your body does not break down all sugars the same way, according to the Harvard School of Public Health. Understanding the differences will help you choose a healthy low-sugar meal plan.

Glycemic Index

The glycemic index catalogs food according to how quickly the sugars enter the blood stream. Foods with high index values, like white sugar and white potatoes, are quickly processed into glucose, while foods with low glycemic indexes break down more slowly, providing more sustained weight reduction as well as a lowered risk of heart disease and diabetes, according to the Glycemic Index Foundation. Low glycemic index foods are those with an index number under 55. These include fruits, vegetables, carrots and whole grains, which the USDA recommends as the basis for healthy meals.

Considerations

When planning meals, consider how satisfying the meal will feel. A low-sugar meal will not help you if you end up craving more afterward and end up snacking on sweets. Choose foods that are high in dietary fiber for the bulk of your meals. These not only feel more filling than sugary foods, but also will help keep your intestinal tract moving smoothly as the indigestible fibers help push other waste through your system. Lean meats also help fill you up and add protein to your meals, which may reduce sugar cravings, according to Tom Ballard, a naturopathic doctor.

Frequency

Add snacks to your low-sugar meal plan to keep yourself and your family from feeling deprived. The natural sweetness, low glycemic index and dietary fiber in fruit makes it a healthy, nutritious snack. Don't forget protein and healthy fats as well. Combine fruit and nuts for a healthy, filling snack to give you energy and stop cravings between meals. Snacks can also help you keep meal portions smaller without feeling deprived. If you are on a diet with sugar restrictions due to diabetes or hypoglycemia, snacks are a particularly important part of meal planning, so consult your doctor regarding how often you need to eat to stay healthy.

Start Fresh

Fresh, non-processed foods are the basis of a healthy low-sugar diet. The USDA recommends a diet that includes lean meats and seafood, eggs, beans and nuts but is based around fruits, vegetables and whole grains. Starting with fresh versions of these means you control any added sugars, salts and fats. Choose healthy oils such as olive, nut and vegetable oils, and then sweeten your foods with natural fruit juices and season with fresh or dried herbs and spices.

Meal Ideas

For convenience, you can cook your low-sugar meals in bulk and freeze them, then reheat them for lunches on the go. Try stir-fried white fish, bell peppers, onions and fresh ginger in peanut or sunflower oil on top of brown rice. Sauteed tomatoes, mushrooms, chard and garlic in olive oil goes well with whole grain pasta. You can spice things up with lean beef and bean burritos using whole grain tortillas -- just mix your own seasonings with cumin, pepper and paprika or find a seasoning mix that doesn't have added sugars. For dessert, whip your own cream using berry juice as a sweetener, then use it as a dip for strawberries or other berries.