Maintaining healthy blood glucose levels is crucial, especially for individuals with diabetes or those who are pre-diabetic. Choosing foods that have a low glycemic index, those that are high fiber and contain essential nutrients, can help with stabilizing blood sugar. The following are foods that meet these criteria.
Avocados are not only delicious, but they are high in fiber and healthy fats. They help slow down digestion and the release of sugar into the blood stream.
Legumes like lentils, chickpeas or black beans, are not only high in fiber and protein, but they also contain complex carbohydrates and are slowly digested, leading to steady release of blood sugar.
Non-starchy vegetables are low in carbohydrates and calories, but also rich in fiber and essential vitamins and minerals. Examples of these include broccoli, cauliflower, zucchini, cucumbers, and bell peppers. A great snack would be bell pepper strips dipped in hummus. Choose hummus that has garlic because garlic may improve blood glucose and reduce insulin resistance due to its bioactive compounds.
Berries of all kinds are relatively low on the glycemic index and are high in fiber and antioxidants making them a great fruit option for blood sugar control.
Greek yogurt is high in protein and probiotics, which may help improve blood sugar regulation and digestion. Choose unsweetened yogurt with no added sugar. A great breakfast would be a bowl of Greek yogurt with blueberries. And to make it even healthier, sprinkle it with cinnamon as some studies suggest that it can improve insulin sensitivity and lower fasting blood glucose levels.
When you do eat a meal that is high in carbohydrates, drink a shot of apple cider vinegar as it’s been shown to reduce blood sugar spikes that come when starchy carbs are consumed.
Leafy greens like spinach, kale, and collard greens are low in carbohydrates and calories, but rich in fiber, magnesium and vitamin A, all of which are linked to better blood sugar regulation.
Almonds are one of the best nuts to consume. They provide healthy fats, protein and fiber and are also low on the glycemic index.
When it comes to lean proteins, poultry and fish can help maintain stable blood sugar levels.
A blood sugar-friendly lunch or dinner could look like this: A plate of raw or cooked spinach, topped with baked salmon, sliced avocado, and sliced almonds. Drizzle with olive oil and balsamic vinegar.
Focus on fiber, protein and healthy fats and this will lead to a balanced diet plus regular exercise, and you can maintain optimal blood sugar levels.
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