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  • Q&A with Australian Health Practitioners

    What is a safe "go-to" meal that is least likely to increase blood sugar?

  • Find a professional to answer your question

  • 1


    Emily is an Accredited Practising Dietitian/ Sports Dietitian working in private practise on the Gold Coast. Emily has a particular interest in sports nutrition. Her … View Profile

    Home-made soup can be made in bulk on the cheap, and frozen in meal-sized serves. Chicken & vege soup made with plenty of carrot, mushrooms, celery, peas, cauliflower, a handful of lentils or pasta and a salt-reduced stock served with a slice of grain toast is thawed in minutes for the perfect ‘late home from work’ dinner!

  • Sarah Perkins

    Dietitian, Exercise Scientist, Nutritionist

    Sarah is a Dietitian, Exercise Scientist & Nutritionist.Sarah is the director of the successful diet and exercise clinic Eat Play Live in Sydney’s inner west. … View Profile

    Carbohydrates (sugars found in foods such as breads, cereals, fruit, most snack foods and dairy) are the foods that raise our blood sugar levels. However a moderate amount of low GI, high fibre carbohydrates are an essential part of a healthy diet.

    Meals containing a serve of lean protein (such as turkey, fish, nuts), plenty of colourful vegetables (green, red, orange) and a small amount polyunsaturated and monounsaturated fats will contain very little carbohydrate. That being said carbohydrate helps to power our body and provide essential nutrients so including legumes, a small serve (say 3/4c of pasta), a sweet potato or dairy can be a good way of including carbohydrates with a meal and still minimize spikes in blood sugar levels.

    Ultimately an individuals needs will be specific to their body, lifestyle and health. For individual advice find a dietitian near you at

  • Peta Adams


    I am an Accredited Practising Dietitian locally born and working within the Riverina.I have a passion for helping people to achieve their nutrition goals, coaching … View Profile

    These have been great responses so far and are excellent go to meals that should not elicit a blood glucose spike.

    Another quick simple meal is a 2 egg omellete with herbs (basil, oregano, parsely) any vegies on hand such as mushrooms, tomato, roasted capsicum and 40g low fat fetta, cooked in a fry pan with a little olive oil, is a great protein filled, low carbohydrate meal to reduce blood glucose increases. 

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    Thank you : )

  • Dr Kevin Lee

    Endocrinologist, Nuclear Medicine Physician

    Consultant Physician in Endocrinology, Diabetes & Nuclear Medicine. I am on Twitter @dr_kevinlee. I am on Facebook I help patients with obesity, diabetes, thyroid, … View Profile

    Definitely freshly made meals, with high-fibre, low. G.I. vegetables are the way to go.


    When you say "go-to" I assume you want the convenience of meals that will not increase your blood glucose readings.

    Therefore when there is no time to prepare, another way is to choose meals with "low-carbohydrate" or "low Glycemic Index" options (but do watch the saturated fat and salt content).


    Also I reiterate the benefit of seeing an dietitian, who can assess your nutritional needs and potentially provide meal and eating plans.



    Dr Kevin Lee

    Consultant Physician Endocrinologist

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