support healthy blood sugar levels
Keeping your blood sugar steady is important because excess glucose can lead to eye problems, nerve damage and kidney disease. Luckily, you can prevent high blood sugar levels by eating a healthy diet. Carbohydrates, which break down quickly to raise your blood sugar levels, include naturally occurring sugar in fruit and milk as well as added sugar in soft drinks, candy, ice cream and other processed foods made with white flour. Eating plenty of fiber and healthy fats can help you lower your blood sugar.
The best way to keep your blood sugar stable is to eat a variety of foods rich in protein, carbohydrates, healthy fats, and fiber. For example, a bowl of unsweetened yogurt topped with berries and nuts offers a balance of carbohydrate, protein, and fat to support your body’s use of glucose for energy.
You should also be sure to get enough sleep. A good night’s sleep helps regulate your blood sugar. It helps your body produce insulin, which aids in lowering blood sugar support levels. Getting more physical activity can also improve your blood sugar. Try to aim for 150 minutes of moderate-to-intense exercise a week. Exercise helps your body use glucose for energy, and it can also reduce the risk of diabetes complications like heart disease and high blood pressure.
What dietary changes can help support healthy blood sugar levels?
If you need to eat more carbohydrates, choose whole grains over refined options. Try brown rice, quinoa and ancient grains such as amaranth, millet and farro. These foods are more nutritious than refined grains, and they can help you control your blood sugar level.
Non-starchy vegetables are another great source of fiber, which can help your blood sugar stay steady. Broccoli and broccoli sprouts are particularly effective because they contain a compound called sulforaphane, which has been shown to prevent or slow down diabetes complications. Try adding these veggies to a salad or blending them into hummus for a delicious snack.
Lean proteins are a must for anyone who needs to maintain healthy blood sugar levels. Protein is an essential building block for your body and it also takes longer to digest than carbohydrates, so it can help you feel fuller for a longer period of time and keep your blood sugar stable. Choose chicken, fish, eggs and tofu for your protein sources.
You can also add avocado to any carb-central meal or snack (think avocado toast). Aside from being creamy and tasty, avocados feature both healthy fats and fiber, which can help balance your blood sugar levels. In addition, a study published in Nutrients found that meals including fresh avocado led to a lower blood sugar level than those without it. Healthy fats take longer to break down into glucose than carbohydrates, which can help you avoid those quick spikes of energy.
