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Published November 1, 2025
Technology is making it easier than ever to keep track of your blood sugar levels. Learn about it below and get guidance from our dietitians about choosing foods that can help you stay in a desirable glucose zone.
A continuous glucose monitor can keep you in the know.
A continuous glucose monitor (CGM) is a device that attaches to your body and gives you real-time updates of your blood sugar. Not only can it alert you when your glucose goes too low or high, but it can help you and your healthcare providers track trends and see how your levels are affected by factors such as diet, exercise, and stress.1
Several types of CGMs have become available over the counter, and more people are taking advantage of the convenient technology to keep tabs on their blood sugar. Talk with your doctor to determine whether a CGM is right for you.
Three meal planning methods for better glucose control.
Carbohydrates affect your blood glucose more than any other nutrient. Following are three methods for managing them in order to maintain steadier glucose levels.
Method #1: Count carbs.
It’s helpful to understand what constitutes a serving of carbohydrates. Always look at the total carbohydrates on the nutrition label—not just the sugar.
15 grams of carbohydrates = 1 serving
The number of carb servings you should have during a meal, snack, or day depends on many factors. But for women, a good starting place for glucose moderation is 45–60 grams of carbs (3–4 servings) per meal; for men, it’s 60–75 grams of carbs (4–5 servings) per meal.2
Consult with your healthcare provider for guidance in determining your carb targets. Whatever they may be, getting in the habit of recognizing and tallying servings can help you better control your carb intake.
| GreenWise Sprouted Multigrain Bread | GreenWise Avocado Seed & Grain Bread with Sesame and Guacamole Spices |
|---|---|
| 1 slice = 20 grams of carbs | 1 slice = 14 grams of carbs |
| roughly 1 1/2 servings of carbs | roughly 1 serving of carbs |
For a list of foods that provide 15 grams (1 serving) of carbohydrates, visit the CDC’s Carb Choices page.
Method #2: When snacking, pair protein with carbs.
Protein can lessen the impact of carbs on your glucose levels. That’s because protein helps slow the breakdown of carbohydrates. So when you snack on carbs, try to combine them with some protein. A few ideas:
- 1 medium apple (15 grams of carbs) with a cheese stick or hard-boiled egg
- 3/4 cup blueberries (15 grams of carbs) and 1/2 cup cottage cheese or plain yogurt
- 1 medium orange (15 grams of carbs) and 1/4 cup of walnuts or other nuts
Method #3: Follow the diabetes plate.
The diabetes plate is divided into three proportional sections:
- 1/2 non-starchy vegetables
- 1/4 protein
- 1/4 carbohydrates3
This guideline is helpful when you don’t have food labels handy—like when you’re at a restaurant, potluck, or holiday meal. It can help you limit your carbohydrates, balance your nutrients, and mitigate spikes in your blood sugar.
Example plate 1: GreenWise frozen broccoli florets, GreenWise chicken breast tenderloin, and quick-cooking brown rice (1 cup = 45 grams/3 servings of carbs).
Example plate 2: Publix Sofrito-Seasoned Chicken Breast with Brussels Sprouts
The seasoning and Brussels sprouts contribute to the 13 grams of carbs (roughly 1 serving). Add quick-cooking brown rice if you’d like (1/2 cup for 22 grams of carbs, or 1 cup for 45 grams of carbs).
Your glucose levels are in your hands.
Optimizing your blood sugar doesn’t have to be cumbersome. Adopting these three methods or starting with just one can help kick-start your journey to better glucose control. Before making any changes to your eating style, be sure to consult with your healthcare provider. To learn more, check out our article "Balancing Blood Sugar." For more tips, or if you have any questions about regulating your glucose, reach out to our dietitians at publix.dietitian@publix.com. We’re here to help!
For the love of you.
Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.
Sources
1 Continuous Glucose Monitoring (CGM). Cleveland Clinic. May 24, 2024.
2 NovoCare Education + Resources. Meal Planning and Carb Counting. Novo Nordisk. December 2024.
3 What is the Diabetes Plate? American Diabetes Association. January 15, 2025.