- Starting your meal with veggies can help keep your blood sugar steadier by adding volume, fiber, and water to your meal.
- There are many ways to enjoy vegetables as a starter, including with dip, in a salad or soup, or roasted.
- Blood sugar management strategies also include being mindful of portions, walking after meals, and cutting back on sugary drinks.
You likely already know that vegetables are good for your health, but did you know that when you eat them could matter, too? Research shows that starting your meal with vegetables might help steady your blood sugar and reduce glucose spikes later on.
According to the CDC, roughly 1 in 3 Americans has prediabetes, and most don’t even realize it. With blood sugar concerns on the rise, more people are looking for simple, practical ways to improve glucose control. Let’s break down how a simple salad or a handful of crunchy crudités could make a real difference, plus other science-backed tips for keeping your blood sugar in check.
How Starting with Veggies Can Help Control Blood Glucose
Kicking off your meal with a veggie doesn’t just help you check off the three to five servings of vegetables a day recommendation. It can also set you up for more stable blood sugars throughout the rest of the meal. From increasing your food volume to fiber and water content, vegetables have a lot going for them.
More Volume
When you start your meal with veggies, you’re filling up on foods that are low in calories but high in benefits, which may help naturally reduce how much you eat later in the meal. That’s because non-starchy vegetables add bulk to your meal without packing in extra calories or carbs. This volume can help slow down how quickly you eat and how fast your body digests food, leading to a more gradual rise in blood sugar.
Increased Fiber
Fiber is a powerhouse nutrient when it comes to blood sugar balance. It slows the absorption of glucose into the bloodstream and helps blunt major post-meal spikes. Starting your meal with fiber-rich vegetables, like leafy greens in a salad, raw broccoli and hummus, or a veggie soup, can give you a headstart on steadier numbers after your meal.
According to Diana Mesa, RDN, LDN, CDCES, “Starting with non-starchy veggies before a meal can help manage blood sugar levels and decrease blood sugar spikes.” This means that your post-meal blood sugar rise may look more gradual and steady versus a sharp spike.
Adds Water
Vegetables, especially when consumed raw or in soup, are naturally high in water content which supports hydration and may also help you feel full faster. Hydrating before a meal may contribute to a slower rate of digestion, and as a result, can reduce the glycemic impact of the meal. While eating veggies doesn’t replace drinking water to meet your daily fluid needs, it is just one more benefit of starting your meal with a veggie.
Suggested Veggie Starters
Starting your meal with veggies doesn’t have to be boring, and it definitely doesn’t have to feel like a strict diet. Whether you’re at home or eating out, these veggie-forward ideas are easy to enjoy and can support more balanced blood sugars without overhauling your typical eating pattern.
- Veggies and Dip: Raw veggies like bell peppers, cherry tomatoes, cucumber slices, or snap peas pair perfectly with blood sugar-friendly dips. Try hummus, high protein ranch, or guacamole for a flavorful and satisfying starter that’s rich in fiber and healthy fats.
- Simple Salad: A quick green salad with mixed greens, shredded carrots, and chopped cucumbers is an easy way to load up on fiber and water. Bonus points for adding healthy fats like olive oil-based dressing, avocado, or seeds, which can also help support stable blood sugars.
- Soup: Start your meal with a broth-based veggie soup like minestrone or cabbage soup. Warm, low-starch soups can help you feel full sooner and slow digestion for more even glucose levels. Look for options with beans or lentils for added fiber and protein, just know they will make your starter more substantial in calories and carbs too.
- Grilled or Roasted Veggies: If you’re already making vegetables as part of your meal, serve them as a warm appetizer first. Think roasted Brussels sprouts, grilled zucchini, or air-fried cauliflower bites with a sprinkle of parmesan or your favorite seasoning blend.
- Simply Eat the Veggie Part of Your Meal First: If you’re not into prepping something separate, just start with the veggies already on your plate. At a restaurant, take a few bites of the salad or green beans before diving into the main dish. This strategy still helps slow glucose absorption and supports healthy blood sugars after your meal.
Other Ways to Help Control Blood Sugar at Meals
Starting with veggies is a smart move, and it’s not the only one. These simple strategies can work together to help your blood sugar stay steady after meals.
- Watch portion sizes: Eating large portions, particularly with high-carb foods, can lead to bigger blood sugar spikes. Try using the plate method for a simple visual at mealtime: fill half your plate with non-starchy veggies, one-quarter with lean protein, and one-quarter with whole grains or starchy vegetables.
- Go for a walk: A short walk after eating, even just 10 to 15 minutes, can help your muscles use up the glucose from your meal, lowering post-meal blood sugar levels naturally, Mesa tells us. It doesn’t have to be intense to be effective: think of a consistent stroll here, not a sprint.
- Include protein and fiber at your meals, too: Pairing your carbs with protein and fiber slows digestion, which can help keep blood sugar levels more stable, Mesa reminds us. Think: grilled chicken with brown rice and broccoli, or a lentil soup with a side salad.
- Be mindful of food order: The order in which you eat your food matters! Just like veggies, eating protein before carbs can help reduce glucose spikes. Try starting your meal with a few bites of chicken or fish before digging into your rice or pasta.
- Drink more water; less sugary drinks: Beverages like soda, sweet tea, or even some coffee drinks can pack in a lot of sugar and cause a rapid rise in blood glucose. Stick with water, sparkling water, or unsweetened options when you can.
Our Expert Take
Remember that eating more vegetables is always a win, but starting your meal with them may offer an added benefit. Starting your meal with a veggie is a research-backed strategy that can help you improve your meal time blood glucose response, and it might help you eat less, too.
Of course, it’s just one part of the big picture. For your best blood sugar control, it’s still important to focus on other lifestyle habits like eating balanced meals, increasing your physical activity, stress management, and sleeping well. A veggie starter can give you a helpful edge, but it works best when paired with these other foundational habits.
