Reality is, however, that you don’t.
Eating to keep your blood sugar healthy isn’t just easy – it’s delicious, too!
Work these twenty foods into your diet to help keep your blood sugar healthy – and your doctor happy!
Avocados. The heart healthy fats in avocados are also excellent when it comes to keeping your blood sugar healthy. They help with fasting and average blood glucose numbers, as well as helping to prevent metabolic syndrome in general.
Beans. Thanks to the high amounts of soluble fiber and protein, beans can help stabilize blood sugar and reduce steep swings in glucose levels.
Blackberries. You may not have heard of anthocyanins, but they need to be in your diet if you want to care for your blood sugar levels. They may help improve fasting glucose levels and insulin resistance, both. Luckily, you can find anthocyanins in blackberries, so indulge your sweet tooth all summer long!
Blueberries. Another source of anthocyanins for your diet are blueberries, which have been shown to have impressive results on blood sugar in studies.
Cherries. Don’t just work blues into your diet. For a well-rounded approach to blood sugar, get plenty of cherries, as well. Anthocyanins aren’t only found in blueberries and blackberries, but in the dark red of cherries, too.
Cinnamon. Some studies are indicating that cinnamon may work like insulin in the body. Others point to cinnamon helping the body produce its own natural insulin. However it works, cinnamon sprinkled over food or into a warm beverage definitely needs to find a place in your diet.
Coffee. A large study lasting several years seems to show that drinking coffee can be good for your blood sugar levels. Just be careful to make it coffee, not a coffee-flavored sugar drink!
Dark chocolate. While this isn’t permission to overindulge (unfortunately), a square of dark chocolate a day in your diet actually helps blood sugar levels. So find your favorite dark chocolate – aim for 60% cocoa or higher – and enjoy a little bit.
Fenugreek. This spice has a long history in Asia, but isn’t so well known in the US. Which is a shame, because it helps control blood sugar levels while being packed with antioxidants, minerals, and vitamins. Expand your culinary horizons and look for fenugreek in tea or any number of recipes.
Garlic. On the topic of spices, in studies, garlic is showing real promise when it comes to keeping blood glucose levels healthy. Onions may have the same effect as well. Your breath may not be the freshest, but your food will taste great and your blood sugar should be healthy!
Lean meats. Lean meats don’t impact your blood sugar levels as much as some other foods, so they are perfect protein choices for a diet focused on blood sugar. Plus, lean meats have chromium, which helps insulin work within the body.
Nuts. Almonds. Walnuts. Pistachios. Choose your favorite and nibble away. The healthy fats in nuts slows down how quickly your body absorbs sugar. Just don’t go nuts on the nuts – they are high in calories, and even healthy foods can make you gain weight.
Oatmeal. Start your day with a bowl of oatmeal and you’ll feel fuller, longer, while preventing blood sugar spikes thanks to the length of time it takes oatmeal to digest. For a triple-play, add some nuts and a sprinkle of cinnamon!
Oranges. In spite of how sweet oranges taste, they really can be great in a healthy blood sugar diet due to their high levels of soluble fiber. Plus, they don’t affect blood sugar levels negatively in spite of that sweetness. Be sure to stick with whole oranges and not orange juice, though, as the fiber is essential to protecting glucose levels.
Salmon. As with lean meats, salmon contains chromium to support insulin. Additionally, salmon is an excellent source of omega-3, the heart healthy fats you need in your diet. Since blood sugar concerns and heart health tend to go hand in hand, protecting both with one food makes sense.
Sparkling water. If you call it sparkling water, club soda, or seltzer, it can be a helpful part of a controlling blood sugar with diet. Sparkling water curbs that craving for a cold, bubbly drink – without sugar or artificial sweeteners. Add a squeeze of lemon, lime, or orange if you don’t care for it plain.
Strawberries. When your sweet tooth kicks in, reach for a cup of strawberries instead of a candy bar. They don’t spike blood sugar and they’ll fill you up because of their fiber!
Vegetables. Vegetables are the cornerstone of every healthy diet and a healthy blood sugar diet is no different. Stick to the non-starchy vegetables when it comes to blood sugar. Broccoli, spinach, kale, green beans, carrots…you get the idea. Load up, stay full, stay healthy. It’s an easy equation.
Vinegar. I know I promised you delicious foods and I admit that vinegar may not quite fit that bill, but no blood sugar diet would be quite complete without it so - studies indicate that taking vinegar with meals can help control blood sugar spikes. As little as one tablespoon, or as much as two ounces, per meal shows a positive effect. For the most palatable results, mix apple cider vinegar with water and drink.
Whole grains. People tend to think that if they are working on keeping blood sugar stable, they can’t have any carbohydrates at all, but that’s a bit extreme. Yes, whole grains will raise your glucose levels some, but they can still be part of a healthy blood sugar diet. First, they raise your blood sugar less than white flour carbohydrates. But, they also keep you fuller, longer, which helps with blood sugar.
Not Just About Food
As important as these twenty foods are to maintaining glucose levels, as with any health regimen, it’s not only about the food.
To get the most out of your blood sugar diet, use these tools as well:
- Cut carbs by 1/3. You don’t have to cut them out completely, as we’ve discussed. But next time you build your plate, take your usual amount of carb – and put a third of it back. This simple step will help protect your blood sugar levels.
- Don’t skip meals. It’s easy to think that, if your blood sugar goes up after you eat, that you just shouldn’t eat. But it doesn’t work that way. Steady blood sugar requires food every four to six hours.
- Build your plate properly. Using a regular sized dinner plate, fill it with one half non-starchy vegetables, one quarter protein, and one quarter carbohydrates. This is especially helpful when you’re not the one cooking or preparing the food.
- Supplement wisely. Don’t be afraid of taking a supplement. There are herbs, vitamins, and minerals that have been shown to promote healthy blood sugar levels. Work them into your blood sugar diet, right along with the foods, or just take Advanced Glucose Support and get all the benefits of several supplements in one.
Maintaining your blood sugar through diet doesn’t have to mean bland, uninteresting foods. Keep this list close, and you’ll never be at a loss for healthy, delicious options again!