The Best Plan to Manage Blood Sugar, plus a recipe for Spinach Pesto

September 27, 2018

There is so much information about controlling your blood sugars it can sometimes be confusing about the best plan to decrease blood sugars. Following a diet to help with blood sugar control means eating the healthiest foods in moderation and sticking to regular mealtimes.  Meals should be spread evenly throughout day…which translates to eating the same amount of carbohydrate throughout the day.  Meals should be spread out every 4-5 hours.

Try these tips to help with blood sugar control when it comes to food choices.

  • Watch intake of total carbohydrates.
  • Eat foods high in fiber.
  • Cut out sugary drinks.
  • Avoid foods high in sugar.
  • Eat a variety of food.
  • Watch your portion sizes.

Remember a well-designed program to help control blood sugars involves following a meal plan, exercising regularly and taking medication.  There are some different options to utilize that might make it easier to follow a meal plan to help with blood sugar control, whether it is to help with pre-diabetes or diabetes.  You might follow the plate method, counting carbohydrates, exchange list or glycemic index. If you need help with a meal plan that works best for you, you might seek the help of a Registered Dietitian.  

I love this pesto recipe for many reasons.  It is easy!  It is quick!  It is tasty!  It makes me look good (my family and friends think I am a really good cook and doing something special----shhhhhh!!) You can use this on pasta, chicken, fish or as a sauce for pizza.  Try it, you might like it!

Spinach Pesto 


  • 2 oz fresh spinach leaves
  • 3 tbsp Fresh Basil 
  • 2 Medium Garlic Cloves
  • 1 tbsp grated Parmesan cheese 
  • 2 tbsp Olive Oil
  • 1 tsp Fresh Lemon Juice 
  • 1 pinch salt
  • 1 pinch Black Pepper 


  1. Using food processor or blender, purée spinach, basil, garlic, cheese, and oil until smooth. 
  2. Stir in lemon juice.  
  3. Cover and allow pesto to sit 2-3 hours. 
  4. Sprinkle with salt and pepper. Serve at room temperature.

Nutrition Information: 3.5 gms calories, .5 gms fat, 1 gm protein, 1 gms carbohydrate, 107 mg sodium


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.