It’s all about balance. You’ve heard that expression regarding work and family, or food and exercise, but have you heard of balancing your blood sugar?
We have all experienced the impact our blood sugar levels have on our energy and mood. In the beginning, you are on a food high, happy as can be followed shortly by an intense crash, leaving you exhausted and cranky. On top of how it makes you feel, elevated blood sugar can wreak havoc on your long-term health.
The good news is you can balance your blood sugar with the foods you eat. The key nutrients to a balanced blood sugar are fat, fiber, and protein. While some foods, including items high in added sugar and refined carbs, can contribute to blood sugar fluctuations, others can optimize blood sugar control while promoting overall health.
Here are 7 foods that can help you regulate your blood sugar.
Beans and Lentils
Beans and Lentils:
Beans and lentils are packed full of nutrients such as magnesium, fiber, and protein, which can help lower blood sugar. Beans and lentils are also high in soluble fiber which will slow digestion after meals. Studies show that beans and lentils not only help regulate sugar but can also help protect against diabetes.
Did you know that okra is a
fruit that is commonly used as a vegetable, and it is a source of polysaccharides and flavonoid antioxidants that lower blood sugar?
According to research, the country of Turkey has long used okra seeds as a natural way to treat diabetes.
Berries are an excellent choice for people with blood sugar management issues because they are loaded with fiber, vitamins, minerals, and antioxidants.
A 2019 study found that eating 2 cups of raspberries with a high-carb meal significantly reduced post-meal insulin and blood sugar in adults with prediabetes.
Numerous studies have shown that because avocados are rich in healthy fats, fiber, vitamins, and minerals, they may help reduce blood sugar levels and protect against the development of metabolic syndrome.
Studies show that oats in your diet significantly reduce your HbA1c and fasting blood sugar levels. Oats are high in soluble fiber with blood sugar-reducing properties.
Eggs are a great source of protein and healthy fats and are incredibly filling. A study done in Korea showed that people who ate 2-4 servings of eggs a week were at 40% lower risk of diabetes.
Foods like seafood that are higher in protein are essential for blood sugar control. Protein helps sl
ow digestion and prevents post-meal blood sugar spikes, as well as helps you feel fuller, and longer.
Seafood like fish and shellfish offer a valuable source of healthy fats, protein, vitamins, and minerals.
There is no single food, supplement, or workout session that is going to be the solution to consistent blood sugar levels. The key is BALANCE. Focus on healthy fats, fiber, and protein, get regular exercise and make sure you are staying hydrated.