Balanced blood sugar levels are crucial to a healthy and prosperous life. These balanced levels prevent disruption of your body’s functions and help your overall health.
With metabolic illnesses being very much in the news in 2020 as a major risk factor for contracting COVID19, and with Diabetes, Cancer and Fatty Liver Disease numbers increasing at a very concerning rate – there’s never been a better time to prioritise them. Did you also know that your hormonal health is very closely related to having healthy blood sugars?
Here are a few foods to add to your diet, to help balance your blood sugars:
You can never eat too many greens! They are called SUPERFOODS for a reason! Full of antioxidants, they alkalise your body, support detoxification and help increase your energy levels. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, Chinese leafy greens, broccoli, cabbage and silver beat. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these green vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.
Protein is essential for slowing down glucose absorption in your body, which helps to regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, organic or free-range chicken, beef and other lean meats, as well as Greek yogurt and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat. Remember however, that everything should be consumed in moderation. Too much protein can actually become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough per day. A chicken thigh is approx. 25g protein – an egg is approximately 13g. Lots of people overdo protein – you can see from these calculations that 2 eggs and a chicken thigh is approx. 55g protein which is enough for most people.
- Low fructose fruits
Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as raspberries, strawberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or enjoy with sugar free yogurt and sprinkle with seeds and a teaspoon of cinnamon – yummy!
- Herbs and Spices
Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavour to your dishes, they may also help your hormones to lower your blood sugar. Some spices like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar. Cinnamon is particularly great to balance blood sugars and is a well-researched spice to help prevent and manage Type-2 diabetes. x1tsp daily in a smoothie or sprinkled over yogurt and berries, as mentioned above, is a great way to support healthy blood sugars.
- Low-calorie drinks
Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine. Even sugar free drinks can cause your body to release insulin – even the sweet taste creates an insulin release which isn’t good for blood sugars. If you like fizzy drinks, 1-2 sparkling waters daily with fresh lime or lemon is a great substitute, but shouldn’t replace still water consumption.
- Whole grain foods
Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.
Beans are a good source of protein, low carb and rich in fiber – all important factors in balancing your blood sugar. Hummus, lentils and garbanzo beans are also good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.
Nuts like almonds and walnuts contain healthy amounts of fiber, protein, and healthy fats, and are a low carb snack idea.
Try balancing your blood sugar the natural way by changing the way you eat.
You’ll be amazed at the difference!
If you’d like to know more about the health benefits of having healthy blood sugars, you can download my FREE 2 Day Sugar Cleanse, with lots more information, recipes and support.
If you’ve already completed the FREE 2 Day Sugar Cleanse and have enjoyed some of the above benefits, why not take a look at my 18 Day Cleanse Programme and give your liver, body and mind the time and nourishment you deserve.
To your radiant health!
Stefanie Kerwin BHSc WHM, Adv Dip Hom