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The Ultimate Glucose Guide: 80 Foods That Lower Blood Sugar – Camille Styles
Feel like youve tried every diet under the sun but nothing has worked long-term? Truth is, thats how diets work. Theyre temporary fixes that often leave us feeling deprived and unsatisfied. But what if I told you theres a better, more sustainable option? Becauseyesyou deserve to feel your best without meticulously counting calories or putting certain foods on a naughty list. Neither of these are truly sensible. Food is medicine, but its also culture, spontaneity, and fun! Lifes too short to diet your way through it. Ultimately, balance is best. Enter: blood sugar. Say hello to improved energy, a stable mood, and better health by prioritizing foods that lower blood sugar.
By eating whole, nutrient-dense foods (while leaving wiggle room for your favorite treats!), you can create sustainable habits that support your overall well-being. Today, were diving into the science behind blood sugar balance and exploring why eating to balance your blood sugar isnt a diet. Its a lifestyle shift.
Featured image by Michelle Nash.
The wellness world is filled (read: overflowing) with different ways to eat. And this isnt surprising. Food brands and dieting companies have figured out the secret: that variety is the spice of life. If paleo doesnt work for you, try vegan. Want to cut carbs? Go keto. Need to improve your heart health? Opt for the Mediterranean diet. The list goes on and on. But with so many options, its hard to know whats best for you. At the end of the day, how you choose to fuel your body is completely personalized. Its based on your current health conditions, well-being goals, as well as your lifestyle and circumstances!
And bring on blood sugar balance, instead! To begin, start shifting your focus from short-term, restrictive eating patterns to a more holistic approachone that prioritizes your overall health and well-being. This means incorporating more whole, nutrient-dense foods into your diet, listening to your bodys hunger and fullness signals, and finding joy in movement and physical activity. It also involves embracing self-care practices that support your mental and emotional health (i.e., mindfulness, stress management, and positive self-talk). By adopting these habits, you can create a sustainable, long-term approach to nourishing your body.
Regardless of the specific eating style you gravitate toward, choosing foods that keep blood sugar levels stable is crucial for optimal health. By doing so, you can avoid the spikes and crashes that cause fatigue, mood swings, and sluggish body composition. Additionally, keeping blood sugar levels stable can reduce the risk of chronic diseases and health conditions, like diabetes and PCOS. In other words, while there are many different ways to fuel your body, aim to keep blood sugar balance at the forefront (your body and mind will thank you!).
Lets back up. Without knowingexactlywhat it means, youve probably heard of the term. Blood sugar, also known as blood glucose, is the amount of sugar (glucose) in your blood at any given time. Where does glucose come from? The starchy and sweet foods you eat. And its your bodys primary source of energy. Your blood sugar levels are influenced by a variety of factors, including the typesand amountsof food you consume, how active you are, and how well your body produces and uses insulin.
Blood sugar levels fluctuate throughout the day. In fact, you may already be familiar with spikes and dips in blood sugar. Hello, intense sugar cravings and hanger! We expect a steady rise in glucose after waking, while we exercise, and after eating. However, we want to minimizereallyhigh spikes and equally low dips. These are known as unhealthy blood sugar responses. Over time, these can lead tounwanted health conditions. That said, a healthy blood sugar response is one where we haveglucose balanceafter eating.
To help prevent a variety of chronic health conditions, the goal is to keep blood sugar stable as often as possible. So, what does this mean? For someone who hasnt consumed anything other than water (also known as the fasted state), normal blood sugar is below 100 mg/dL. Anything ator above100 mg/dL is considered borderline high, and a fasting blood sugar of 126 mg/dL (or higher) is often indicative of diabetes. Throughout the day, ideal blood sugar should be between70-110 mg/dL, and should fall below140 mg/dL two hours after eating a meal.You can learn about your specific blood sugar response by wearinga continuous glucose monitor. Otherwise, your healthcare provider can test your A1C via a blood draw.
A big tell-tale sign: a blood sugar crash 1-2 hours after eating (typically, a meal high in carbohydrates without adequate protein and healthy fats). This happens when your blood glucose rises too high too fast, and your insulin overcompensates. You may feel sweaty, shaky, light-headed, or experience brain fog. Another sign is strong carbohydrate cravings, especially in the afternoon or evening. Its a sign you haventproperly fueled your bodywith protein, fiber, and fats throughout the dayespecially for breakfast.
Along with eating foods that lower blood sugar, below are three steps to help you achieve stable blood sugar, improve your insulin sensitivity, and minimize hormonal imbalances!
For ultimate satiation and stable blood sugar, include all three macronutrients in your meals and snacks: complex carbohydrates, protein, and healthy fats. Prioritize protein, slow-digesting carbslike beans, legumes, sweet potatoes, and squashand load up on omega-3 fats (salmon, mackerel, herring, sardines, walnuts, flaxseed, and chia seeds). At every meal, pack in as many non-starchy carbs as possible (leafy greens, broccoli, eggplant, summer squash, mushrooms, bell peppers, etc.).Heres meal inspo to get started!
Stress elevates cortisolone of our bodys main stress hormones. This can increase blood sugar and insulin levels. Cortisol also increases the secretion of leptin, a hormone that plays a role in appetite control. Leptin secretion can reduce satiety and make you feel more hungry. Find ways tolower your daily stressviameditationand settingproper boundaries.
All exerciseis beneficial for overall health and managing blood sugar levels. However, a moderately vigorous effortsuch as brisk walking, running, cycling, or strength trainingfor at least 30-40 minutes (3-5 times a week) can significantly benefit insulin regulation and blood sugar levels. Dont underestimate the power of a moderate,post-meal walk!
As a whole, foods that keep blood sugar stable are typically those that are low in added sugars and refined carbohydrates. Furthermore, theyre foods high in fiber, protein, and healthy fats. These include leafy green vegetables, nuts and seeds, lean proteinslike chicken and fishand low-glycemic fruits, like berries and grapefruit. Additionally, pair carbs with protein and fat. When you do this, glucose is released more slowly into the bloodstream. In other words, eating protein and fat with your carbs (i.e., toast with pesto and avocado) can make a world difference in your blood sugar response!
Without further ado, below is a universal list of foods that dont spike blood sugar. That said, theresno one-size-fits-allfor a metabolically healthy diet. (Note: Wearing a continuous glucose monitor can give you these insights.)
In essence, all non-starchy vegetables are great for blood sugar balance:
Like all other ingredients, everyone metabolizes packaged foods differently. However, because bread is primarily made ofcarbohydrates, it raisesblood sugar. That said, breads made from seeds or nuts can make a helpful difference! When possible, opt for sprouted, 100% whole grains, sourdough bread, or gluten-free tortillas made with almond or coconut flour. Love to bake? In lieu of refined flours andtraditional sugars, use blood sugar friendly-ingredients like almond flour, coconut flour, monk fruit, allulose, and stevia-sweetend chocolate chips.
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The Ultimate Glucose Guide: 80 Foods That Lower Blood Sugar - Camille Styles
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