Jan 31, 2026
3 min read
Learn how to manage blood sugar at meals with these tips, including starting with vegetables, saving carbs for last, staying hydrated, and more.
Healthy eating with type 2 diabetes: 7 mealtime tips to control blood sugar
Try these seven tips for your next meal.
1. Start your meal with fiber rich vegetables...
"Eating vegetables helps create a natural fiber buffer," says Diana Licci, RD, a board-certified diabetes care and education specialist with the Association of Diabetes Care and Education Specialists based in Boulder, Colorado.
2. Save the carbs for last
Whatever you eat, make sure you get protein and fiber first. Save carbohydrates (at least most of them) for your last meal. This practice is called meal sequencing.
"Eating foods high in fiber and protein can help slow the digestion and absorption of carbohydrates," says Toby Smithson, RDN, senior manager of nutrition and wellness at the American Diabetes Association.
3. Drink…
Be sure to drink something when you sit down for every meal.
4. And make water your favorite drink
While you probably won't want to pair it with every meal, sticking to water more often can help you stay hydrated without too much sugar.If you are not a fan of plain water or want to change things up, try adding cucumber or mint and basil.You can also choose unsweetened tea or seltzer water.
5. Carbohydrates are cooked and then cooled
If you cook carbohydrates such as pasta, potatoes, or rice, chilling them in the refrigerator for a few hours or overnight can reduce their effect on blood glucose.Reheat them after they have cooled completely, or make cold pasta or potato salad to eat with vegetables.
6. Sticky frequent meal times
Sticking to the same meal schedule can help control blood glucose levels if they're out of target range, says Smithson.
“When your usual lifestyle strategies are disrupted by travel, try to find creative ways to keep your schedule on target,” Smithson says.She recommends packing non-digestible snacks that include protein and carbohydrates, such as peanut butter with graham crackers or dried cheese balls with whole-grain crackers or dried fruit.
Licalzi also recommends going long periods without eating, as this can lead to overeating and high blood sugar.
7. Use the Diabetes Plate method
If you're still struggling with meal planning, Smithson recommends The Diabetes Plate as a guide to healthy eating."Fill half of your 9-inch plate with non-starchy vegetables, a quarter with lean protein like chicken, fish or skinless tofu, and the last quarter with starchy vegetables, beans, fruit, whole grains, or high-quality carbs like low-fat milk or yogurt," says Smithson.
- Management of type 2 diabetes requires a multifaceted approach, including some changes in eating habits.
- Eating in a certain order - starting with fiber-rich vegetables and ending with carbohydrates - and always including protein is an easy and effective way to prevent blood sugar spikes.
Other tips include consuming high-quality carbohydrates, drinking enough fluids and sticking to regular meal times.
- Control your blood sugar.Centers for Disease Control and Prevention.May 15, 2024
- Diet to manage diabetes. American Diabetes Association.
- Imai S et al.Eating vegetables early has significant blood glucose- and insulin-lowering effects in healthy women, independent of eating rate: a randomized controlled trial.Nutrients.March 2023.
- Touhamy II S et al.Carbohydrate last food ordering improves time in range and reduces glycemic variability.Diabetes care.February 2025.
- Hernandez J. Eat vegetables and protein first, carbs last with "meal sequence."Ohio State Health and Discovery.August 21, 2024
- Stay hydrated when you have diabetes.University of Maryland Medical System.
- McCann C.What are the causes of resistant starch?Johns Hopkins Diabetes Guide.
- Dilley K. Does refrigerating a starchy food after cooking reduce its calories?Ohio State Health and Research.July 16, 2024.
- What is the diabetes section? The American Diabetes Association. Hours 15, 2025.
Lynn Grieger, RDN, CDCES
Lynn Grieger is a registered dietitian nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach.She qualified as a registered dietitian at Valparaiso University in 1987 and completed her dietetic internship in 1988 at Ingalls Memorial Hospital in Harvey, Illinois.
Lynn brings her knowledge of nutrition, exercise and behavior change to her work to help people achieve their individual health and fitness goals.In addition to writing for Everyday Health, she has also published for websites and publications such as Food and Health Communications, Today's Dietitian, iVillage.com and Rodale Press.Her passion is healthy, nutrient-rich and tasty food and as much outdoor activity as possible.it's possible - she can often be found running or walking, and has completed a marathon in every state.
Priscilla Blossom is a freelance journalist, essayist, and author who wears many other hats.Specializes in health and wellness practices;family and relationships;travel, art and culture;and lifestyle and identity.Her health writing has appeared in places like the New York Times, Washington Post, Yahoo Life, Glamour, Parents, HealthCentral, Oprah Daily, Romper, LGBTQ Nation, and more.She is an advocate for mental health, especially for queer and Latinx people and those living with anxiety, depression, post-traumatic stress disorder and grief.
