Maintaining balanced blood sugar is crucial for overall health. When blood sugar levels are too high, it can lead to weight gain, mood changes, and even conditions like Type 2 diabetes. Understanding how food impacts your blood sugar can help manage these risks.
Eating a well-rounded diet, especially one that includes foods that regulate blood sugar, is key to maintaining health and avoiding complications. Here are 7 foods doctors recommend to lower your blood sugar and keep it in check.
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1. Avocados: Healthy Fats That Balance Blood Sugar
Healthy fats are essential for a balanced diet, and avocados are a great source. Packed with monounsaturated fats, they regulate hormones that control hunger, helping you feel fuller longer. These healthy fats also improve cholesterol levels and manage blood sugar, making avocados a powerful ally for blood sugar regulation.
Dr. Elias Ortiz, a bariatric surgeon, emphasizes that avocados’ fat and fiber content slow the digestion and absorption of sugars, preventing blood sugar spikes. Try adding them to salads, making avocado toast, or blending them into smoothies for a delicious way to stabilize blood sugar.
2. Beans: High in Fiber and Low Glycemic Load
Beans, such as black beans, lentils, and chickpeas, are fiber-packed and have a low glycemic load, which means they don’t cause a rapid spike in blood sugar. According to Wade Lightheart, a certified sports nutrition advisor, the glycemic index measures how quickly foods increase blood sugar. Beans’ low glycemic index makes them a great choice for regulating blood sugar.
Add beans to soups, salads, or make a veggie dip for a simple, blood-sugar-friendly snack.
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3. Lean Protein: Helps Prevent Blood Sugar Spikes
Lean proteins, such as oily fish, chicken breast, turkey, eggs, and yogurt, can slow the release of sugar into the bloodstream. This helps prevent spikes in blood sugar after meals, according to Michelle Routhenstein, a cardiology dietitian.
For better blood sugar control, try starting your meals with fiber-rich veggies and healthy fats before moving to proteins and starchy foods. This simple step can reduce blood sugar spikes by up to 70%.
4. Sweet Potatoes: Complex Carbs for Steady Blood Sugar
Unlike simple carbs that cause rapid blood sugar spikes, complex carbohydrates like sweet potatoes are digested more slowly, leading to a gradual release of glucose into the bloodstream. Dr. Ortiz recommends sweet potatoes for their high fiber, vitamins, and minerals, all of which help maintain steady blood sugar levels.
Enjoy sweet potatoes roasted, mashed, or as a side dish to your meals to keep blood sugar in check.
5. Leafy Greens: Nutrient-Rich and Blood Sugar-Friendly
Leafy greens like spinach and kale are not only low in calories but also high in fiber, which helps control blood sugar levels. Registered dietitian Cheryl Mussatto recommends these greens for their low glycemic index and high vitamin C content, both of which contribute to steady blood sugar levels.
Add spinach or kale to smoothies, salads, or soups for a nutritious boost.
6. Chia Seeds and Flaxseeds: Fiber and Healthy Fats for Blood Sugar Control
Chia and flaxseeds are rich in fiber and healthy fats, helping to regulate blood sugar. Just two tablespoons of chia seeds provide about 40% of the daily recommended fiber intake. Dr. Lauren Ramsey highlights that fiber helps control how sugar is absorbed into the bloodstream, making these seeds an excellent choice for blood sugar management.
Sprinkle chia or flaxseeds on yogurt, smoothies, or oatmeal for a simple, nutrient-packed addition to your diet.
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7. Nuts: Healthy Fats and Protein for Blood Sugar Stability
Nuts, such as almonds, Brazil nuts, and hazelnuts, are a great source of healthy fats, protein, and fiber. Research shows that eating nuts regularly can reduce cardiovascular risk factors and help lower blood sugar. Registered dietitian Julia Zumpano recommends consuming at least five servings of nuts per week to improve blood sugar regulation.
Enjoy nuts as a snack or add them to salads, oatmeal, or smoothies for an easy way to support blood sugar health.
6 sources
- Type 2 diabetes
- Elias Ortiz
- Wade Lightheart
- Michelle Routhenstein
https://entirelynourished.com/about
- Elizabeth Katzman
- Sweet potatoes
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
