feel like trying all meals under the sun But nothing is working long term? The truth is, that’s how the diet works.They are temporary solutions and often leave us feeling deprived and frustrated. But what if we told you there are better, more sustainable alternatives? Because you deserve to feel your best without it Meticulously count calories or put certain foods on your naughty list. Neither of these are really wise. Food is medicine, but it is also culture, spontaneity, and fun. Life is too short to diet. Ultimately it’s all about balance. Enter: blood sugar level. Get improved energy, a steadier mood, and better health by prioritizing foods that lower blood sugar.
By eating whole, nutritious foods (while leaving room for your favorite treats!), you can create sustainable habits that support your overall health. Today, we dive into the science behind blood sugar balance and why eating to keep your blood sugar in balance isn’t a diet.
Featured image by Michelle Nash.
what’s the best diet for you?
of The world of wellness is filling (read: overflowing) in different ways of eating. And this is not surprising. Food brands and diet companies have figured out the secret. That variety is the spice of life. If paleo doesn’t work for you, try vegan. Want to cut carbs?go KetoNeed to improve your heart health? Choose a Mediterranean diet. The list goes on and on. But with so many options, it’s hard to decide what’s best for you. After all, how you fuel your body is completely personalized.it is based on your current health conditionhappiness goals, and your lifestyle and situation!
stop dieting
Instead, balance your blood sugar! First, start shifting your focus from short-term, restrictive eating patterns to a more holistic approach. whole health and happiness. This means incorporating nutritious foods into your diet, listening to your body’s hunger and satiety signals, and finding joy in movement and physical activity. This includes incorporating self-care practices (i.e. mindfulness, stress management, positive self-talk) that support By adopting these habits, you can create a sustainable, long-term approach to nourishing your body.
Foods that balance blood sugar
Choose foods that you can sustain regardless of the particular eating style you gravitate toward Blood glucose level stable important for optimal health. That way, you can avoid spikes and crashes that cause fatigue, mood swings, and sluggish body composition. Additionally, keeping your blood sugar stable can reduce your risk of chronic diseases and conditions such as diabetes and PCOS. In other words, there are many ways to refuel your body, but aim to keep your blood sugar balanced first (thanks body and mind!).
What is blood sugar level?
Back up. You’ve probably heard of this term, even if you don’t know its exact meaning. blood sugarAlso called blood sugar, is the amount of sugar (glucose) in the blood at any given time. where does glucose come fromof starch And sweet food you eat.and it’s your body Major Energy source. Blood sugar levels are affected by many factors, including the type and amount of food eaten, the degree of activity, and the degree of body production and utilization. insulin.
Why is blood sugar balance important?
Blood sugar levels fluctuate throughout the day. In fact, you might already know about blood sugar spikes and dips. Hello, intense sugar cravings and hangers! We expect a steady rise in glucose after waking up, during exercise, and after eating. However, we want to minimize very high spikes as well as low dips. These are known as: unhealthy blood sugar responseOver time these undesirable health conditionsThat said, a healthy blood sugar response is what we have glucose balance after eating.
optimal blood sugar range
Helps prevent various chronic diseases health conditionThe goal is to keep blood sugar stable as often as possible. Normal blood sugar levels are less than 100 mg/dL for people who are consuming nothing but water (also known as the “fasting state”). More than 100 mg/dL is considered borderline, and a fasting blood glucose level of 126 mg/dL (or higher) is often indicative of diabetes. Throughout the day, the ideal blood sugar level is 70-110 mg/dL, and two hours after eating he should be below 140 mg/dL.By wearing it, you can learn about specific blood sugar responses continuous blood glucose monitor. Otherwise, Your healthcare provider can test you A1C Via blood collection.
How can I tell if my blood sugar is too high?
A big tell-tale sign: A sharp drop in blood sugar 1-2 hours after a meal (usually a carbohydrate-rich meal without enough protein and healthy fats). This happens when blood sugar rises too quickly and insulin overcompensates. You may feel sweaty, shivering, light-headed, or light-headed. Another sign is strong carbohydrate cravings, especially in the afternoon or evening.that’s a sign you don’t have Fuel Your Body Properly Protein, fiber and fat throughout the day, especially at breakfast.
how to balance blood sugar
In addition to eating foods that lower blood sugar, here are three steps you can take to achieve stable blood sugar levels and improve and minimize insulin sensitivity. Hormonal imbalance!
1. Eat all three macronutrients
For ultimate satiety and stable blood sugar levels, include all three macronutrients – complex carbohydrates, protein and healthy fats – in your meals and snacks. Prioritize protein, slow-digesting carbs (beans, legumes, sweet potatoes, squash, etc.) and eat plenty of them. omega 3 fat (salmon, mackerel, herring, sardines, walnuts, flaxseeds, chia seeds). Pack as many non-starchy carbohydrates (such as leafy greens, broccoli, eggplant, summer squash, mushrooms, and green peppers) at every meal. Start your meal impo here!
2. Manage stress
Stress raises cortisol, one of the body’s main stress hormones. This can increase blood sugar and insulin levels. Cortisol also increases the secretion of leptin, a hormone involved in regulating appetite. When leptin is released, it reduces satiety and increases hunger. Find ways to reduce daily stress through meditation and setting proper boundaries.
3. Move your body
All exercise is beneficial for overall health and blood sugar management. However, at least 30-40 minutes of moderately vigorous exercise (3-5 times per week), such as brisk walking, running, cycling, or strength training, can have a significant effect on insulin regulation and blood sugar levels. Never underestimate the power of the moderates. walk after dinner!
What foods stabilize blood sugar levels?
Overall, foods that keep blood sugar stable are usually foods low in added sugars and refined carbohydrates.In addition, they are expensive foods fiber, protein and healthy fats. These include leafy green vegetables, nuts and seeds, lean proteins such as chicken and fish, and low-glycemic fruits such as berries and grapefruit. When you do this, glucose is released into your bloodstream more slowly.i.e. eat protein and fat and Your carbs (i.e. pesto and avocado toast) can make a global difference in your blood sugar response!
80 Foods That Don’t Spike Blood Sugar
Without further ado, here’s a universal list of foods that won’t spike your blood sugar. That said, there is no one size fits all metabolically healthy diet. (Note: wearing continuous blood glucose monitor You can get these insights. )
protein
- chicken
- steak
- beef
- turkey
- ham
- fish
- shrimp
- lobster
- sausage (no sugar)
- egg
- collagen peptide
- bone broth
- Greek yogurt (unsweetened)
- cottage cheese
- kefir
- cannabis seeds
vegetable
Essentially all non-starchy vegetables are good for blood sugar balance.
- Leafy vegetables
- Brussels sprouts
- cauliflower
- broccoli
- asparagus
- Bok-choy
- cabbage
- celery
- carrot
- chard
- cucumber
- eggplant
- endive
- palm heart
- Jicama
- kohlrabi
- green onion
- mushroom
- garlic
- herbs
- Okra
- onion
- pepper
- radish
- pumpkin
- summer squash
- snap peas
- sprout
- Tomatillo
- tomato
- turnip
- zucchini
fruits
- blackberries
- blueberry
- raspberry
- strawberry
- coconut
- lemon
- lime
- orange
- kiwi
beans
- Chickpea
- lentil
- Black bean
- kidney beans
- cannellini beans
- soy
- pinto beans
healthy fat
- avocado (avocado oil)
- Coconut (coconut butter and coconut oil)
- almond
- peanuts
- walnut
- pecan
- macadamia nuts
- full fat dairy
- ghee (butter)
- olive (olive oil)
- chia seeds
- flax seed
- pumpkin seeds
- pistachio
- Pine nut
- Gum
What about bread, tortillas and baked goods?
Like all ingredients, packaged foods are metabolized differently from person to person. However, since bread is primarily made up of carbohydrates, it raises blood sugar levels. That said, breads made from seeds and nuts can make a helpful difference! Choose gluten-free tortillas. do you like to bake? Use sugar-friendly ingredients like almond flour, coconut flour, monk fruit, allulose, and stevia-sweetened chocolate chips in place of refined flour and traditional sugar.
