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March 2, 2022

Balance and Lower Blood Sugar with Right Foods

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Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your health. So, it’s important to try to lower blood sugar by eating the right foods. Here are a few foods to add to your diet to help balance your blood sugar:

Greens:

You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to the dramatic improvement in patients who are constantly battling with their blood sugar. 

Low fructose fruits:

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, like cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or açai bowls. If you want other fruits, enjoy them alongside a protein-rich or non-starchy veggie to prevent the blood sugar from spiking. For example, peanut butter and apples.

Protein:

Protein is essential for slowing down glucose absorption in your body, which helps regulate your levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas such as celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains a good kind of fat. Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day. 

Herbs and Spices:

Herbs and spices are natural supplements for balancing your levels. They not only add flavor to your dishes, but they may also help your hormones lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar. Cinnamon especially can help increase insulin sensitivity and even act as an insulin-mimicker to help reduce blood sugar.

Low-calorie drinks:

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice to your daily routine. 

Whole grain foods:

Whole-grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels. 

Beans:

Beans are an excellent source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. This is one of my favorite foods that help balance blood sugar. Hummus, lentils, and garbanzo beans are excellent examples and great dietary choices. Remember to soak them the night before to promote easier digestion. 

Nuts:

Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low-carb snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

Christa is a media dietitian and nutrition consultant in the New York City area. She works with various brands and has been featured in dozens of outlets such as Women’s Health, EatingWell, and Peoples Magazine as a nutrition expert. Being a fact checker for EatingWell Magazine and a Medical Reviewer for Nourish, she brings her extensive experience within the field to provide compassionate, inclusive care using science for intimate and personalized messaging.

Christa brings warm laughter, joy, and medical expertise to any conversation allowing for honest science-based discussions with authenticity at their core.

In her private practice, she works with men and women suffering from emotional traumas that cause binge eating disorders exacerbating their type 2 diabetes, PCOS and insulin resistance.

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