She Strengthens

Stabilize Your Blood Sugar with These 11 Foods

When you eat refined carbohydrates, your body breaks them down into sugar, causing a rapid spike in blood sugar levels. However, not all carbs are created equal. Some have a higher glycemic index (GI) than others, which means they can cause a more significant increase in blood sugar. To keep your blood sugar levels in check, it’s essential to incorporate low GI foods into your diet.

Low GI Foods to Add to Your Grocery List

1. Legumes: Lentils and beans are low in GI and rich in fiber, magnesium, and protein, making them an excellent choice for blood sugar control.
2. Nuts: With their high antioxidant content and healthy fats, nuts like peanuts and cashews can help keep your blood sugar stable.
3. Green Leafy Vegetables: Eating 2-3 servings of green leafy vegetables like kale and spinach per week can reduce the risk of certain cancers, heart disease, and diabetes.
4. Eggs: With a GI score of 0, eggs are an excellent protein source that can help reduce the risk of diabetes by 40% in men.
5. Seafood: Fatty fish like salmon and mackerel are rich in omega-3s, which can improve postmeal blood glucose levels and reduce the risk of heart disease.
6. Apples: The soluble fiber and plant compounds in apples can help prevent diabetes and reduce blood sugar levels.
7. Avocados: Adding half an avocado to your breakfast can reduce postmeal glucose levels and improve HDL cholesterol levels.
8. Berries: Berries like blackberries, raspberries, and strawberries are rich in fiber, vitamins, and antioxidants, making them an excellent choice for blood sugar management.
9. Chia Seeds and Flaxseed: These seeds contain healthy fats, fiber, and protein, which can help reduce cholesterol levels, lower blood pressure, and improve blood sugar response.
10. Yogurt: Plain yogurt’s higher protein-to-carb ratio and probiotics can benefit blood glucose levels, while flavored yogurts still fall into the low GI category.
11. Garlic: The compounds in garlic can improve insulin sensitivity, helping to regulate blood sugar levels.

Beyond Food: Other Natural Ways to Lower Blood Sugar

In addition to incorporating these low GI foods into your diet, there are other lifestyle adjustments you can make to keep your blood sugar from spiking:

• Drink plenty of water: Staying hydrated helps your body regulate blood sugar levels and flush out excess glucose.
• Exercise regularly: Physical activity increases insulin sensitivity, allowing your body to use insulin more efficiently and reducing blood sugar levels.
• Manage your portions: Keeping an eye on serving sizes helps regulate calorie intake and prevent blood sugar spikes.
• Maintain a healthy weight: A moderate body weight can help keep blood sugar levels at a healthy range.
• Lower your stress level: High stress can raise blood sugar levels, so engaging in stress-reducing activities like meditation or yoga can help.

By incorporating these low GI foods and lifestyle adjustments into your daily routine, you can maintain healthy blood sugar levels and reduce your risk of developing related health conditions.