Glucose-Friendly Summer Comfort Foods
Summer is the time for cool, tasty meals that keep you refreshed and make you feel good. While comfort food is more commonly linked to winter, summer comfort is its own style—light, comforting, and satisfying meals that won't spike your glucose. With some smart choices, you can enjoy the season and keep your glucose steady.
Thanks to devices like the SIBIONICS GS1 real-time continuous glucose monitor, you can now see in real time how different summer foods affect your glucose. This enables you to decide which meals are most compatible with your body.
Some simple, glucose-friendly meals and snacks perfect for summer include:
1. Fresh Salads with Protein
Salads are ideal for the summer. They're cool, crunchy, and easy to make. The key is to add some protein to balance out your meal. Leafy greens, colorful veggies, and toppings like grilled chicken, hard-boiled eggs, chickpeas, or tofu keep you satisfied and your glucose levels stable.
Try this:
– Spinach salad with grilled chicken, avocado, and olive oil
– Cucumber, tomato, and chickpea salad with lemon dressing
– Romaine with tuna, boiled eggs, and a light dusting of cheese
2. Grilled Lean Meats and Veggies
Grilling is a summer staple. Don't only grill burgers and hot dogs, grill veggies and lean meats. Zucchini, bell peppers, mushrooms, and asparagus are all tasty on the grill. Grill them alongside chicken, turkey burgers, or fish.
Grilled foods are also lower in added sugar and can be cooked with fewer sauces and dressings that can cause glucose spikes.
3. Smoothies of Fiber and Protein
Smoothies make a cooling snack during hot weather, but most store-bought ones are full of sugar. Prepare your own with fiber-rich fruits and a source of protein.
Use ingredients like:
– Berries (strawberries, blueberries, raspberries)
– Protein powder scoop or Greek yogurt
– Chia seeds or flaxseeds
– Unsweetened almond milk or water
Avoid adding fruit juice or sweetened yogurt, which will result in a spike in glucose.
4. Cold Grain Bowls
Grain bowls are easy to make in advance and eat cold. Start with a base like quinoa, brown rice, or farro. Add veggies, lean protein, and a simple dressing.
Example combination:
– Quinoa, black beans, corn, avocado, tomatoes, and grilled shrimp
– Brown rice, tofu, edamame, carrots, cucumber, and sesame dressing
These bowls are refreshing and filling without making you feel heavy.
5. Cool Snacks for Warm Days
Go for light snacks that encourage stable glucose rather than chips or candy.
Try these:
– Vegetables sliced with hummus
– Hard-boiled eggs
– Greek yogurt topped with cinnamon and a few nuts
– Small handful of nuts or pumpkin seeds
– Watermelon or berries (small serving)
Hydrating the Smart Way
The majority of summertime drinks like soda, sweet tea, or slushies will jack up your glucose quickly. Instead, try using the following drinks:
– Sparkling water with lemon or lime
– iced herbal tea with no sugar
– Coconut water (unsweetened)
– Cold water with cucumber or mint
You can also make your own iced drinks with unsweetened tea and a splash of fruit juice or a sugar-free sweetener.
How SIBIONICS GS1 Helps You Select Better Foods
With the SIBIONICS GS1 continuous glucose monitor, you can check how your body reacts to different foods. If you’re not sure how a smoothie, fruit, or grain bowl affects you, try it and scan your CGM. This gives you quick, helpful feedback.
Over time, you’ll learn which foods help you feel your best in the summer heat—and which ones to enjoy in smaller amounts or pair with other foods.
Last Minute Tips for a Glucose-Friendly Summer
– Choose whole, unprocessed foods
– Mix protein, fiber, and healthy fats in meals
– Watch portion sizes
– active active—summer is the perfect time for walking, biking, and swimming
– Stay hydrated with water and low-sugar drinks
