Help Prevent Diabetes and Balance Blood Sugar with These 10 Foods

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Help Prevent Diabetes and Balance Blood Sugar with These 10 Foods

4. Avocados

Avocados are loaded with beneficial nutrients that help manage blood sugar levels, such as healthy fats, fiber, and magnesium.

As a low carb, and low GI food, avocados won’t spike blood sugar levels, and due to their high fat and high fiber content, they help manage blood sugar levels by helping to reduce fasting glucose.

The healthy fats found in avocados help you feel full longer and create a state of satiety, meaning that you are less likely to reach for high carb, or high Glycemic Index (GI) snack or dessert later in the day. Avocados are also quite high in magnesium, which plays a key role in regulating insulin.

5. Chia seeds

Chia seeds are one of our favorite little seeds. Not only are they incredibly high in fiber, but they have quite a high amount of plant-based Omega-3 fatty acids.

One study suggested a reduction in the glycemic response after consuming chia seeds baked into white bread, a high carbohydrate meal. Another study showed a decrease in appetite for those who consumed chia seeds in their breakfast yogurt compared to those who didn’t.

The best way to consume chia seeds is soaked in liquid, or cooked/ baked into food. Chia seeds have a high absorption rate for liquids and contain soluble fiber, so they will absorb the water in your intestinal system in order to help bulk up your stool. This creates peristalsis and helps with digestive issues such as constipation. Due to their high water absorption rate, it’s best to drink more water in the day if you are consuming chia seeds.

6. Resistant Starch Foods

‘Resistant starch’ simply means a type of indigestible starch that comes from carbohydrates (yes, carbs can be incredibly good for you). These resistant starch foods go through the digestive process, staying intact. They are found in grains, seeds, legumes, starchy foods like unripe bananas, and are also formed when starchy foods like potatoes and rice are cooked and then cooled – a pretty cool trick that also lowers the GI of those foods as well.

Some studies suggest that resistant starches can improve insulin sensitivity and have been effective at lowering blood sugar levels after meals.

7. High Protein Foods

When we often hear protein, we automatically relate it to meat or animal-based meals, but so many healthy protein sources come from plants.

Eating a meal that’s high in protein, healthy fats and low GI carbs helps to maintain steady blood sugar levels throughout the day and studies have shown that people with type 2 diabetes who focus on good quality protein have better blood sugar management.

Quality does matter here though. Opt for small amounts of pasture raised or organic sources of animal protein such as chicken, beef, eggs and wild seafood. There are also some incredible sources of plant-based protein including chickpeas, beans, lentils, tempeh, and nuts and seeds.

8. Broccoli

Chromium is a mineral that’s also part of the essential trace elements because we need only small amounts of it for our health. It has been shown to help lower fasting blood sugar, insulin levels and help people with type 2 diabetes manage their blood sugars more effectively.

So why broccoli? Because broccoli is one of the best sources of chromium with over 30% of your RDA in just half a cup. But, broccoli’s benefits don’t end there. Along with other vegetables in the brassica family, it’s been shown to reduce the risk of cancer.

If you’re not a fan of broccoli or you find it pretty bland, don’t give up yet just give this Spicy Lemon Caper Broccoli Salad a try.

9. Cherries and berries

Delicious and full of flavor, both cherries and berries are some of the healthiest fruits you can eat. They have a lower GI than other sweeter fruits such as mango or pineapple, and they are high in heart-healthy antioxidants, essential vitamins, minerals, and fiber.

A diet high in fruits such as berries has also been shown to reduce the risk of developing diabetes as well as manage insulin and blood sugar regulation.

Cherries and berries can be easily incorporated into your daily routine in smoothies, on top of yogurt or oats or these Paleo Cassava Flour Pancakes.

10. White radish

Daikon is an unusual type of white, winter radish that grows primarily in Southeast and East Asia. It basically looks like a white carrot.

It’s not only a good source of vitamins and minerals but it also has a therapeutic effect for those with diabetes. While we’re still in need for clinical trials in humans to validate the results, the way radish helps manage blood sugar levels is possibly tied to various mechanisms including:

Glucose regulatory hormones

Reducing oxidative damage (caused by diabetes)

Improving insulin resistance

Reducing carbohydrate absorption via enzyme inhibition in the gut

But if you can’t get your hands on daikon, don’t worry the traditional radish that we all know is just as beneficial. We love the texture, flavor and color and this little root adds to our dishes.

These are some of our favorite blood sugar balancing foods and incorporating even one or two of these foods into your diet is a great start. Gradual but consistent small lifestyle changes like adding more vegetables, moving and managing stress are a great place to start.