Whether you take proper lunch breaks, find yourself shoveling food into your mouth in between back-to-back meetings or skip lunch altogether, all of these actions will impact your blood sugar in various ways. What you eat—or don’t—at lunchtime can either cause your blood sugar to spike, dip or maintain a steady level. And your blood sugar may have a bigger impact on your well-being than you realize. It can influence your energy levels, appetite and mood for the rest of the day.
To shed light on this topic, we consulted two registered dietitian nutritionists who explain how lunch influences blood sugar. Next, learn about their top six lunch foods for achieving better blood sugar balance.
How Lunch Can Impact Blood Sugar
“Lunch, like other eating windows during the day, causes blood sugar to rise,” says Prague-based registered dietitian Elizabeth Shaw, M.S., RDN, a wellness advocate and author of the Air Fryer Cookbook For Dummies. Shaw explains that blood sugar levels depend on a meal’s composition. For example, a balanced lunch that includes lean proteins, whole grains, healthy fats and plenty of veggies will cause a gradual rise in blood sugar. On the flip side, a lunch that contains mostly simple carbs—like a plate of pasta with a brownie or many fast food meals–can shoot your blood sugars up, causing a quick spike and fall.
Therefore it’s important to pay attention to what we are eating to maintain relatively stable blood sugar levels. First things first: Lunch is important. Yasi Ansari, M.S., RDN, a national media spokesperson for the Academy of Nutrition and Dietetics, does not recommend skipping lunch, as that can cause blood sugar levels to drop and result in feelings of fatigue, sluggishness, lack of concentration and mood swings. So what foods should you pile onto your lunch plate? Keep reading for some blood-sugar-friendly options.
The 6 Best Lunch Foods for Better Blood Sugar
1. Lentils
Small, yet nutrient-mighty, lentils deserve more love! They pack 18 grams of protein and 16 grams of dietary fiber into a 1-cup cooked serving, and according to Shaw, this dynamic duo is key for better blood sugar management.1 Research also shows that lentils can reduce post-meal blood sugar levels by 20%, likely due to this combo of nutrients.2 A 1-cup serving of lentils also contains 40 grams of fiber-packed slow-digesting carbohydrates that are less likely to spike blood sugar levels, and helps to keep your belly full and satisfied long after lunch.
Lentils often can be found in soups and stews, but they also taste delicious in bowls, as burgers or stuffed in wraps. Try them in a variety of ways, such as in our Roasted Root Veggies & Greens Over Spiced Lentils or in a salad like our Lemony Lentil Salad with Feta.
2. Yogurt
Yogurt isn’t just for breakfast or snacks, it can be a creamy and delicious addition to your lunch too. Ansari suggests using yogurt as a dip or incorporating it into your main meal. One cup of low-fat yogurt provides a balance of nutrients—carbs, protein and fats—all of which support blood sugar regulation.3 Studies have shown that consuming more yogurt is linked to a lower risk of type 2 diabetes.
You can easily incorporate yogurt into soups for a creamy texture, protein boost and enhanced blood sugar balance, such as in our Creamy Cucumber Soup. For a can’t-be-beat salad dressing, try the yogurt-based Creamy Curry Dressing or use yogurt to whip up a sauce, spread or dip.
3. Salmon
Salmon is a fin-tastic source of health benefits. Shaw breaks it down: “A 3-ounce portion of cooked salmon provides 22 grams of high-quality protein alongside a dose of healthy unsaturated fatty acids.”5 This combination of protein and fat not only supports blood sugar stabilization but also helps to increase satiety after eating, she explains. Shaw also points out that omega-3s play a role in mood, and when you’re in a better mood, you’re more likely to make healthier decisions too.
Our Crispy Salmon Rice Bowl is a workday-friendly lunch to pack, or try our Sheet-Pan Salmon with Sweet Potatoes & Broccoli for an easy, speedy lunch. Don’t forget to whip up a batch of our Easy Salmon Cakes, which can be stuffed in between buns, into a pita or on top of a salad.
4. Chickpeas
Chickpeas, also known as garbanzo beans, are packed with both fiber and protein, which support blood sugar management. One cup of cooked chickpeas contains 13 grams of dietary fiber and 15 grams of protein.6 If you’re using canned chickpeas, Ansari recommends simply rinsing them and tossing them into rice, soup or tacos. Try our Slow-Cooker Cauliflower & Chickpea Tikka Masala or Roasted Chickpea & Cauliflower Pita with Sun-Dried Tomato Sauce recipes. 
5. Sweet Potatoes
These sweet orange spuds are packed with blood-sugar-balancing properties. One medium sweet potato delivers 4 grams of filling fiber and 2 grams of protein.7 Shaw points to research showing that low potassium levels in the blood can decrease insulin secretion, leading to elevated blood glucose levels. The good news is that focusing on eating more potassium and fiber-rich vegetables like sweet potatoes can support better blood sugar levels, says Shaw.8
6. Avocados
This bright green fruit is more than just the perfect topper for toast. Studies have linked avocados to better blood sugar management. Research shows that eating avocados is associated with improved blood sugar and insulin levels, especially in individuals with type 2 diabetes.9 Avocados are a good source of heart-healthy fats and contain 4.5 grams of fiber per one-third of the fruit, and both nutrients support blood sugar balance.10
Tips to Select Lunch Foods for Better Blood Sugar
- Build a Balanced Plate: Shaw says one of the best ways to support blood sugar at lunch is by creating a plate or bowl filled with protein and fiber-rich foods. She recommends aiming for about 20 grams of protein and 8 grams or more of fiber, as these nutrients help keep you full longer and keep your blood sugar balanced.
- Always Include Protein: Protein isn’t just for building muscle, it’s also essential for maintaining blood sugar balance. Shaw notes that a higher protein intake has been shown to improve blood sugar responses after meals. Incorporate ready-to-eat protein options at lunch like canned tuna, smoked salmon, hard-boiled eggs, canned beans or whole nuts into your lunch. These options make it easy to add protein to your meals without needing to heat up your stove.
- Fill Up on Fiber: Ansari suggests including fiber-rich foods in your lunch box as well. A simple way to do this is by picking your favorite base (a whole grain like quinoa or rice or a starchy veggie like sweet potato) and then topping it off with an assortment of steamed or roasted vegetables.
- Don’t Forget the Fat: Adding healthy fats to your meals can support blood sugar balance and enhance satiety. Foods rich in healthy fats, such as avocados, nuts, seeds or healthy oils like olive oil, digest slowly. When paired with a carb-rich food like fruits or grains, these good-for-you fats can help slow down digestion and support stable blood sugar levels.
The Bottom Line
For better blood sugar management, dietitians recommend creating a well-balanced plate or bowl filled with a mix of complex carbohydrates, protein, healthy fats and plenty of veggies. Foods like lentils, yogurt, chickpeas, salmon, avocados and sweet potatoes are among some of the best choices to include at lunchtime to maintain blood sugar balance.