Obviously if you’re diabetic or even pre-diabetic you need to focus on keeping your blood sugar levels in check. But if you don’t find yourself in one of those two categories and you’re like most folks, you likely don’t give blood sugar much thought.
That’s a mistake. The truth is we all should be paying attention to our levels, and here’s why.
Once we believed that only diabetics, and those at risk for the disease, had to worry about blood glucose. But now we know better. Over time, running high blood sugars after eating—even in healthy folks—causes damage. And this damage occurs regardless of whether or not you ever become diabetic one day.
Anyone can feel the effects of blood-sugar spikes, even thin people. And if you don’t exercise regularly, or you tend to carry a bit of pudge around your middle (pretty much ALL of us as we get older), you’re at even higher risk for blood sugar damage.
Now everyone knows that watching your diet can help keep your blood sugar down. Skipping sweets and other junk foods and watching your carbs are no-brainers. But most folks are surprised to learn that certain specific foods are superstars when it comes to keeping your blood sugar in balance.
11 delicious foods to keep your blood sugar in check
Load your diet up with this 11 blood-sugar-balancing foods and you could help head off glucose-linked organ damage and perhaps even avoid a diabetes diagnosis in your future.
Yes, avocadoes are high in fat, but as we’ve explained before it’s a healthy fat your body needs. But what you may not realize is how this healthy fat affects your blood sugar.
Monounsaturated fat—such as the kind found in delicious, creamy avocadoes—helps slow the release of sugar into your bloodstream. A slower blood sugar release means no extreme spikes, so less insulin is required. And that means less potential organ damage and a healthier you.
Beef is one of the most maligned health foods out there. In fact beef’s undeserved bad reputation is the main reason so many folks are shocked to find it on a list of good-for-you foods. But the truth is not only is organic, grass-fed beef healthy, because of its protein content it’s also a terrific choice for balancing your blood sugar.
Now obviously, not all your protein should come from beef. But you should be aiming for 4-6 ounces of protein twice a day, for a total of 8-12 ounces of protein daily.
Another point for one of our favorite super foods! Along with all the other health benefits of blueberries, turns out they help stabilize blood sugar, too. And more than that, they may even help reduce the risk of developing diabetes in people who are at higher risk.
Lots of people think carrots are off limits because they’re so sweet, but that’s simply not true. Just the opposite in fact!
Carrots are relatively high on the glycemic index (but probably not nearly as high as most folks think), but they also happen to have a low glycemic load. In other words, they aren’t that high in carbs so they don’t tend to spike blood sugar levels.
In fact, with their high fiber content and low glycemic load carrots are so good at helping balance your blood sugar that you can even make them a regular part of your diet if you want. And if you stick to munching on them raw, they have even less impact on blood sugar.
Cinnamon can take a meal from ho hum to fantastic fast. But cinnamon’s benefits go beyond taste, the delicious spice is terrific for helping keep blood sugar in check. So why not kick it up a notch AND balance your blood sugar with cinnamon?
The way cinnamon interacts with your muscles and your liver cause both of them to respond better to insulin. And a better insulin response directly translates to better blood sugar levels. We’re learning more and more every day about cinnamon’s impact on our health and blood sugar, and so far the results are very exciting.
Just two eggs a day have been linked to weight loss AND better blood sugar control and insulin levels. Once again, just like beef, protein plays a big role here.
And if you’re concerned about cholesterol, don’t be. For the vast majority of folks eggs won’t affect your cholesterol levels, and for the rest any effect is likely to be very minor. But what eggs will do is provide you with a bunch of healthy nutrients while they help keep your blood sugar levels steady. Look for organic, free-range eggs.
Garbanzo beans, also known as chick peas, are loaded with the 3 elements your blood sugar needs to stay balanced and healthy: fiber, fat, and protein. So whip up some hummus with olive oil, lemon juice and spices and serve with baby carrots. It’s hard to find a better snack to keep your blood sugar under control.
Never made hummus before? Don’t worry, it’s super simple. Here’s a recipe you can try…
|Blood Sugar Balancing Hummus|
|Delicious, nutritious and blood-sugar friendly give this crownd-pleasing hummus a try.
Don’t give up fresh fruit just because you’re trying to balance your blood sugar! As sweet as strawberries are, they’re actually a delicious way to satisfy your sweet tooth without triggering a blood sugar spike.
Strawberries are lower in natural sugars than many other fruits, and they help promote the body’s healthy response to insulin.
9. Plain yogurt:
Yogurt finds its way onto a lot of no-no lists for blood sugar, and that’s really a shame. It’s absolutely true that most sugary sweet yogurts are a bad idea, especially when you’re watching your blood sugar. But plain Greek yogurt is an entirely different snack.
Plain Greek yogurt is brimming with high quality carbs and proteins that help prevent blood sugar spikes, so your numbers stay balanced. Toss in some cinnamon and blueberries or strawberries for a triple hit of blood sugar balancing goodness.
Think all carbs are off the table? Think again. Protein-rich, slow acting carbs like quinoa can actually help keep blood sugar balanced. Use quinoa wherever you would typically use white rice. Quinoa is a delicious and healthy choice!
11. Sweet potatoes:
Just like you don’t have to give up fresh fruit, you don’t have to give up all potatoes, either. Simply make the switch to sweet potatoes and enjoy!
In fact, sweet potatoes’ low glycemic index means they may actually help stabilize blood sugar. Serve them with the skins still on and a sprinkle of cinnamon.
Eating for blood sugar balance definitely doesn’t have to be boring. Indulge your taste buds AND take care of your health at the same time with these delicious blood-sugar friendly foods!
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