• Sabrina Cooper

Balancing Blood Sugar

The best way to balance blood sugar is to kick your sugar cravings and start eating a whole food diet. Consuming foods that are high in protein, fat and fibre will keep blood sugar in check. When you incorporate sugary foods and refined carbohydrates which are mostly white foods like rice, pasta, bread they will be laden with sugar or break down into simple sugars. The reason your blood sugar spikes is because you are consuming too much of the refined carbs and sugary treats. By consuming more leafy greens, whole grains and having a balanced diet you will be able to enjoy many foods without missing others. Be mindful of your servings, just because it is healthy for you, eating in moderation is really important. Always speak to physicians if you have any health concerns before adjusting your making significant dietary changes. Everyone is different so listen to what you need for your body.


Things to incorporate in your diet to maintain blood sugar


Non Starchy Vegetables


What do I mean by non starchy? Well starchy vegetables are those that are high in carbohydrates and non starchy are those that are lower in carbohydrates. Eating non starchy vegetables will help lower your blood sugar. Try to eat them raw, however roasted or steamed are a great way as well.

Some examples are:

carrots, cabbage, kale, swiss chard, collard greens, sprouts, cucumber, squash, and leafy greens (arugula, lettuce, beet greens, and spinach)


Whole Grain Foods


Whole grains offer a more healthful alternative to highly processed or refined grains. Whole grains will have more vitamins and minerals which will be of greater benefit. They will also offer more fibre which will be good for the digestive tract and elimination process as well.

Some examples are:

brown rice, lentil pasta, quinoa, buckwheat, amaranth, whole oats/ oatmeal, whole grain bread


Healthy Fats


There is a misconception that all fats are bad for you but in fact there are many that are very good for you. Fats high in Omega 3 are very good at preserving your health. Omega-3 fish oil contains both DHA and EPA, which are essential nutrients important in preventing and managing heart disease, may help lower blood pressure and help control blood sugar.

Some examples are:

avocados, olive oil, coconut oil, and nuts and seeds


Cacao

Cacao is a bean-like seed. Grinding these seeds produces a powder that is bitter and full of nutrients. Some studies are suggesting that cacao may help slow the progression of type 2 diabetes and reduce insulin resistance.


While eating dark chocolate may affect blood sugar 1 small piece will not have great impact. Try using cacao powder sprinkled on fruit, greek yogurt or as a hot beverage. It will have a bitter taste.


Protein

It is important to eat enough protein and is important for healing, repairing, and supports our immune systems. By incorporating more protein in the diet you will feel fuller longer which will help balance blood sugar.

If you want to consume leaner animal protein, try eating chicken, salmon, tuna, beans, nuts/seeds, soybeans and tofu

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