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7 Foods That Stabilize Your Blood Sugar

7 Foods That Stabilize Your Blood Sugar
Balancing your blood sugar levels is essential when you are trying to maintain a healthy weight and reduce your risk of chronic illnesses like diabetes. Foods that stabilize your blood sugar are a great asset for your health, and the foods that cause a spike in your blood sugar such as simple carbs, sugar, grains and refined carbs can lead to insulin resistance which further develops into diabetes. The good news is that you can reverse the damage to your blood sugar levels and metabolism that may have been caused by a poor diet just by eating the right foods.   Although a structured low calorie diet like the HCG diet is one of the best ways to do this quickly, you can also try implementing certain foods into your diet that can help you maintain healthy blood sugar levels and avoid the risk of developing insulin resistance.

Blood Sugar Stabilizing Food #1 - Spinach

Spinach is one of the best blood sugar balancing foods out there, and overall it is considered to be a superfood because it is loaded with antioxidants. It is one of the best foods that can help you feel satiated while providing you with enough energy and nutrients. Spinach is low in carbohydrates and is a low glycemic index vegetable, and it works as a great replacement for bread and other carbohydrates. Spinach also has a detoxifying effect that may help with blood sugar and metabolic stabilization, and diets rich in leafy green vegetables like spinach are associated with a much lower risk of Type 2 diabetes. It is rich in phytonutrients and minerals and vitamins as well such as magnesium, folate, and many others, and when you eat spinach alone or with other low glycemic index fruits and vegetables or protein it has the best blood sugar stabilization effect.

Blood Sugar Stabilizing Food #2 - Nuts

Nuts such as almonds, walnuts, cashews, pistachios, pine nuts, and others are excellent for stabilizing your blood sugar levels and reducing your risk of developing insulin resistance. Nuts are one of the best natural snacks because they are rich in healthy fats, low in carbohydrates, and have enough protein to keep your blood sugar stable until your next meal. Even though nuts are high in calories, it is not a major concern because the calories in nuts are not converted into fat as easily as the calories in refined grains and simple carbs. It is also difficult to eat too many servings because they are so filling, so very often just a handful combined with a few glasses of water is enough to hold you over and keep you feeling full throughout the day. Use them as a substitute for refined carbs in your diet and you will be amazed at how quickly you can lose weight and get back to a normal blood sugar.

Blood Sugar Stabilizing Food  #3 - Quinoa

Carbohydrate rich foods are rarely mentioned as being healthy on this blog, but quinoa is one potential exception. Quinoa is a gluten free grain alternative that is packed with antioxidants, protein, fiber and vitamins. It is an excellent food to replace grains in your diet and it can help people with pre-diabetes or diabetes manage their blood sugar levels. Quinoa is not really a cereal grain and it is not a member of the grass family and the seeds of the plant are eaten rather, so technically it isn't a grain at all, but it is relatively high in carbohydrates. It has a glycemic index of 53 so it isn't the highest glycemic index food out there, and it can work as a great blood sugar stabilizing replacement for grains because of its high protein content and other nutrients.

Blood Sugar Stabilizing Food  #4 - Extra Virgin Olive Oil

Extra virgin olive oil is proven to help stabilize blood sugar levels, and it is a great food to include in your diet for its many health benefits. It is rich in monounsaturated fats, which are the best kind of fats which can improve your blood lipid and cholesterol levels, and also stabilize blood sugar. Monounsaturated fats are associated with a lower risk of Type 2 diabetes and help reduce blood sugar levels. Olive oil may also help to prevent diabetes by reducing inflammation in the body, as inflammation may lead to the destruction of the beta cells in the pancreas that secret insulin, so olive oil may have a twofold effect at preventing diabetes. Extra virgin olive oil is the richest in compounds like olecanthal which can prevent disease and is much preferred over other olive oils for the extra health benefits.

Blood Sugar Stabilizing Food  #5 - Blueberries

Blueberries are one of the top superfoods in the world and have dozens of beneficial effects on the body, but one of the biggest effects that they can have is a reduction in blood sugar levels. Blueberries are one of the best foods to include in your diet to prevent diabetes, and studies have found that eating blueberries on a regular basis can prevent insulin resistance, even for people who are already obese. Blueberries are a low glycemic index fruit that falls somewhere between 40-53, meaning that they are broken down more slowly than other fruits into glucose. People who have already been diagnosed with diabetes also benefit from eating 2 to 3 servings of blueberries per day, as one study found that their blood sugar levels improved dramatically over time.

Blood Sugar Stabilizing Food  #6 - Lean Meats

Lean meats are an excellent choice for blood sugar stabilizing, and one of the best foods to increase in your diet if you are obese, pre-diabetic or already diabetic. Lean meats provide you with a consistent source of energy through protein, and high protein foods do not influence blood sugar dramatically in the way that simple carbohydrates do. Fish, chicken, turkey, lean beef, and other lean meats are excellent sources of protein that can reduce your risk of developing diabetes. It is important to include a serving or two of protein in every meal that you have, especially carbohydrate rich meals as the protein helps to stabilize your blood sugar and slows your digestion down so that your blood sugar doesn't spike up after a meal. It also helps to keep you full until your next meal so that you are less likely to snack on something unhealthy, and it helps to control after meal blood sugar levels, which is a problem for people with diabetes.

Blood Sugar Stabilizing Food  #7 - Cinnamon

Cinnamon is not often thought of as being one of the best foods to prevent diabetes, but it is actually one of the best foods for blood sugar stabilization. Cinnamon has been proven in studies to lower fasting blood glucose levels on its own, by a rate of approximately 3 to 5 percent. IT may seem like a marginal effect, but when you add it into your food it can be an easy way to reduce your blood sugar levels without any extra work. It also can lower levels of blood tryglycerides, LDL cholesterol, and lipid levels. Keep in mind that the cinnamon that you will find in most grocery stores, cassia cinnamon, contains a compound that is not good for the liver when eaten in large amounts. You are better off using a variety of cinnamon called Ceylon cinnamon, which is more expensive but safer to consume in larger quantities.

About the author

Dr. Constance Odom, MD

7 min read