Blood Sugar Levels: 3 Foods to Help Lower High Blood Sugar

cooking Food & Drink Health & Wellness healthy recipes Top of the List
By: Olivia Schneider | Segun Oduolowu Posted: 10:52 AM, Mar 28, 2019 Updated: 11:17 PM, Jan 4, 2022

You hear the words “blood sugar levels,” but what do they really mean? Turns out it’s a hugely important aspect of your overall health, and what you’re eating affects it every day. We spoke with Chef and nutritionist  Chef Teresa Hansen who showed us three foods that help control high blood sugar.


What Happens When Your Blood Sugar Gets Too High?


Wondering what happens when your blood sugar gets too high? Well, our bodies get energy from food and it comes from sugar. But some foods create too much sugar in the blood which Chicago Cubs nutritionist Dawn Jackson Blatner says will zap your energy. “When we have too much sugar in our blood, that’s a bad thing because it means it can’t get into our cells to actually fuel us,” informs our expert. But there are foods that combat this!


1. Healthy Fats Can Help Control High Blood Sugar

How do healthy fats stabilize blood sugar levels? “When we consume foods that are high in fibers and fats, it slows the absorption of sugars in our blood stream,” says Chef Teresa. You can find these “good fats” – or monounsaturated and polyunsaturated fats – in foods like avocado and eggs, which can also prevent those familiar crashes. Teresa reiterates what happens when your blood sugar gets too high: “Ultimately, we have too much sugar in the blood stream for our body to process, which leads us to feeling very tired, cause a headache, or even nausea.” Who knew healthy fats won’t weigh you down!


Avocado Deviled Eggs

Time: 10 minutes

Yield: 6 servings



6 hardboiled eggs

1 avocado peeled and pitted

Zest and juice of 1 lime

Salt and pepper, to taste

Fresh herbs or sprouts, for garnish

Smoked paprika, for garnish



Cut eggs in half lengthwise. Remove yolks and add to small bowl.

Mash yolks, avocado, lime zest and lime juice. Season with salt and pepper to taste.

Spoon mixture into eggs and garnish with fresh herbs, sprouts and smoked paprika


2. Alternative Sweeteners Can Help Control Blood Sugar Levels

Now time for a cookie that helps stabilize blood sugar levels by using alternative sweeteners. You might be asking yourself, why on earth would cookies be good for me? Welp, it turns out there is such a thing as a healthier cookie. “[Here’s] a healthier version of a cookie that’s lower in sugar – and it’s going to contain a particular type of sugar: unrefined coconut sugar,” says Teresa. Unrefined coconut sugar doesn’t spike your blood sugar levels like refined sugar does. Cinnamon plays an important role too. “With this recipe we’ll use just a little bit of honey and a little bit of our coconut sugar that we have with cinnamon, which is also a very powerful spice that can stabilize blood sugar,” adds Teresa. “Cinnamon pulls sugar out of the blood and into our cells where it’s needed for energy.” So you can have sweets without the  spike!


No Bake Snickerdoodle Bites

Time: 10 minutes

Yield: 12 bites



1 cup almond flour

1 teaspoon Ceylon cinnamon

2 tablespoons coconut sugar

1 tablespoon honey

2 tablespoons nut butter

1 tablespoon hemp milk

½ teaspoon vanilla

Pinch of salt

1 tablespoon coconut sugar

¼ teaspoon Ceylon cinnamon



Mix together almond flour, cinnamon and coconut sugar in a medium bowl.

Stir in honey, nut butter, hemp milk, vanilla and salt with a spatula or your hands until mixture is fully combined and resembles a cookie dough texture.

Roll in to 1-inch round bites.

Mix coconut sugar and cinnamon in a small bowl. Roll each bite in the sugar/cinnamon mixture. Slightly flatten with a fork. Then all there is to do next is enjoy and share with your friends!

Keep refrigerated and eat within 5-7 days.

Nutrition facts per serving: 1 bite= 94 calories/7g carbohydrates, 3g protein, 6g fat, 1.8g sugar, 1 g fiber


3. Apple Cider Vinegar

Finally, apple cider vinegar is known to lower blood sugar levels. You might’ve heard a lot of great things about apple cider vinegar – but what will it do to your blood sugar levels? “Studies have shown that consuming apple cider vinegar 20-30 minutes after a meal will reduce and stabilize blood sugar,” shares Teresa. “Active compounds of apple cider vinegar help our bodies to become more efficient at processing sugar and removing it from the blood stream.” We made a wellness shot with steeped ginger, a tablespoon of vinegar and a spritz of lemon. One shot of apple cider vinegar a day keeps the doctor away!

Apple Cider Vinegar + Ginger Elixir

Time: 10 minutes

Yield: 1 serving



1/4 cup hot water

1-inch piece peeled ginger, sliced

1 tablespoon apple cider vinegar



Steep ginger in hot water, remove after 5 minutes.

Add apple cider vinegar to warm water and allow to cool before drinking.


We don’t know about you, but our stomachs are growling and ready to cook up storm! Which one of Chef Teresa Hanen’s recipes was your favorite? Be sure to follow and comment on our Facebook page @TheListShowTV.


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