Hypoglycemia, diabetes, or addictions to sugar can all cause blood sugar issues for people, but there are many foods that regulate your blood sugar that can help fight this problem naturally. I always hate to see people turn to medicine before food to fight high blood sugar problems, since there are so many wonderful foods that nature has given us that regulate your blood sugar. A healthy diet can fix an array of issues, and though no diet is perfect for all of us, there are some mainstay foods that help keep insulin levels down, and blood sugar level even. We should all be eating more of these, and focusing on the benefits they offer. I know it can be hard to turn down sweets, breads, unhealthy fats, and processed foods, but I promise it’s worth it. Eating foods that regulate your blood sugar helped me get rid of a lifelong addiction to sugar,fast food, and processed food, and even overcome a seizure condition. Add these delicious, nutritious foods to your diet and you’ll see the effects almost immediately.
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1. Fish
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FIsh is one of the best foods that regulate your blood sugar that you can eat, not to mention it's great for your brain and body. Fish is high in protein, has zero carbs, and is also low fat. Buy wild sources when you can to avoid contamination of toxins, pollutants and mercury. Fish is also high in B vitamins, magnesium, zinc and iron. Combined with the protein content, these nutrients help to halt blood sugar surges, ward off hunger and fight off insulin in the body. Fish is one of my favorite foods to eat when I want a healthy meal that won’t send my blood sugar all over the place. Eat it 3-4 times per week, and experiment with different fish until you find one you like. Health is most important. If you don't feel well, your whole body will be affected. Do a general checkup every now and then, but if you're worried about money? PaydayMint can help you.
Fish is a great source of omega-3 fatty acids, which can help reduce inflammation, improve heart health, and even reduce the risk of depression. It is also a good source of vitamin D, which is important for healthy bones and teeth, as well as for the absorption of calcium. Fish is also a good source of selenium, which helps to support the immune system, and can help to protect against certain types of cancer. Additionally, fish is a great source of iodine, which is important for proper thyroid function.
2. Plain Yogurt
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Plain yogurt is another great food to lower your blood sugar. Plain yogurt has no added sugar, and only contains carbohydrates from milk. These carbohydrates are digested very slowly into the bloodstream, and the probiotics in yogurt make it easy to digest. Plus, yogurt’s high protein content helps to halt insulin surges, promote satiety, and even help induce lean body mass. Yogurt is also high in B vitamins, potassium, and calcium, which also help to combat high blood pressure. I recommend buying organic when you can, but overall, plain, unsweetened and preferably non-fat is the ultimate goal when choosing yogurt. Sweeten with stevia and cinnamon if you need some flavor. Cinnamon is also a great way to combat high blood sugar and is often used in treatment of diabetics.
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3. Almonds
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Almonds are the perfect portable snack to have on hand when your blood sugar drops. I always recommend eating them over processed snacks. They’re slightly sweet, yet have very little carbohydrates, and plenty of protein and healthy fats. Around ¼ cup makes for the perfect snack, or topping on a salad. Almonds help regulate blood sugar, and keep your skin pretty, and your heart healthy. They also have fiber, which slows down digestion, helping to regulate your blood sugar and ensure regularity. For the healthiest option, choose unsalted and natural varieties, instead of roasted or salted.
Almonds are packed with nutrients that are beneficial for overall health. They are an excellent source of vitamin E, magnesium, and manganese. They are also high in healthy fats and are a good source of protein, with around 6-7 grams per ¼ cup. Almonds also contain a variety of antioxidants and phytochemicals, which may help protect against chronic diseases. Studies have also shown that almonds can help reduce cholesterol levels and help reduce the risk of heart disease. Furthermore, almonds are a great source of dietary fiber, which helps to regulate blood sugar levels and promote healthy digestion.
4. Leafy Greens
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Leafy greens are the ultimate food to eat to combat high blood sugar. They’re very high in chromium, a mineral that helps to lower insulin, fight high blood sugar, and can even help you lose weight. Leafy greens are low in carbohydrates, fat, and calories, but they have more nutrients than most foods per ounce. Full of protein, iron, Vitamin C, Vitamin A, B vitamins and Vitamin C, leafy greens should be eaten at least 2-3 times a day. Work romaine, collards, spinach, chard, kale, arugula, beet greens, herb and spring salad mixes, and mustard greens into your diet. Try different recipes and see which ones you like best.
Leafy greens are an excellent addition to any diet, but they are especially beneficial to those looking to regulate their blood sugar levels. These nutrient-dense vegetables are low in carbohydrates, fat, and calories, but high in chromium, a mineral that helps to lower insulin, fight high blood sugar, and can even help you lose weight. Leafy greens are also packed with protein, iron, Vitamin C, Vitamin A, B vitamins and Vitamin C.
Some of the most common types of leafy greens include romaine, collards, spinach, chard, kale, arugula, beet greens, herb and spring salad mixes, and mustard greens. Leafy greens are incredibly versatile and can be cooked in a variety of ways. Try adding them to salads, soups, stir-fries, and more. They can also be eaten raw in sandwiches or wraps.
5. Sweet Potatoes
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One of my favorite sources of complex carbs that doesn’t raise blood sugar is sweet potatoes. They actually lower your glycemic index, despite being high in carbohydrates. Sweet potatoes are also one of the most recommended foods for diabetics, and one of my personal favorites anyway. Filled with Vitamin A, they help keep your immune system strong, and your skin pretty as a bonus. You can eat them in a variety of different ways, and they are inexpensive, which is a huge bonus in my book too.
6. Chia Seeds
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Chia seeds are so amazing for you! Most of us already know this, but really, chia seeds are one of the best go-to foods to choose if you have blood sugar issues. They have this amazing source of gelatinous fiber known as soluble fiber that soaks up liquid in the gut, helping to keep you full, and slow down your blood sugar. Chia seeds are more filling than any other type of seed, and when soaked with liquid, they swell, so you actually don’t need a lot to get a great filling effect. I add about 1 tsp. to snacks and meals throughout the day and I’m almost never hungry with these tasteless, magical seeds. Chia seeds also have protein, magnesium, Vitamin E, omega 3 fatty acids and potassium, plus iron and zinc. Per tablespoon, they’re one of the most nutritious foods you can eat and I’d recommend anyone eat them, no matter what kind of nutrition plan you’re on.
Chia seeds are truly little superstars packed with health benefits. Incorporate them into your yogurt, smoothies, or oatmeal, and watch the magic happen. These tiny, yet powerful seeds not only assist in stabilizing blood sugar levels but also help in weight management due to their satiating properties. Their high-fiber content contributes to a healthy digestive system, and with such a versatile nature, they easily blend into any meal or snack without overpowering other flavors. Remember, a little goes a long way, so even a small amount of chia seeds can provide a substantial nutritional boost.
7. Eggs
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Eggs are one of the best vegetarian sources of protein, and quite possibly the best source of animal protein to regulate blood sugar. Eggs are filled with B vitamins and chromium, that wonderful mineral I mentioned that helps stop hunger and delay it for hours. Eggs are also a great source of protein to help keep you full, and they’re economical. If you have concerns over eggs and ethical issues, like I do, buy pastured eggs from brands like Vital Farms at Whole Foods, or buy from a trusted farmer in your area. Buying organic and certified-humane is another great way to get a healthier egg. Either way, all eggs are great to regulate your blood sugar, and make for a great source of meatless protein, outside of vegan options.
Low blood sugar is something you truly can combat without medicine. Add all these foods to your diet this week, and I feel sure you’ll see improvements in just days. Do you have blood sugar issues? If so, are any of these foods on your plate?
Eggs are a great source of protein for vegetarians and vegans alike, and they are also a great source of B vitamins and chromium. Chromium is a mineral that helps to regulate blood sugar levels and can help to reduce hunger and cravings for hours. Eggs are also an economical source of protein, and if you have ethical concerns, you can buy pastured eggs from trusted brands like Vital Farms at Whole Foods or from a local farmer.
Eggs are not the only food that can help to regulate blood sugar levels. Other foods that can help to regulate blood sugar include legumes, nuts, seeds, whole grains, and low-glycemic fruits such as apples, oranges, and berries. Eating a diet that is high in fiber and low in sugar can also help to regulate blood sugar levels.
In addition to eating the right foods, it is also important to exercise regularly to help regulate blood sugar levels. Exercise helps to move the glucose from the bloodstream into the cells, where it can be used for energy. Regular exercise also helps to improve the body's sensitivity to insulin, which helps to regulate blood sugar levels.
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