How to regulate your blood sugar with food
You can regulate your blood sugar by making low glycemic vegetables the base of all of your meals and adding healthy fats and high quality protein sources to keep you fuller for longer, give you more energy and prevent you from having blood sugar spikes and crashes. You can also eat at set meal times to regulate your blood sugar levels. Be mindful of avoiding refined sugars and carbs such as added sweeteners and flour products.
Top ten recommended food that help regulate your blood sugar and able to prevent pre-diabetes:
This fruit contains monounsaturated fatty acids (MUFA), which can improve insulin sensitivity have a healthy impact on blood pressure and inflammation
It’s a great source of protein with healthy fats and omega 3. Good options of fish are: salmon, trout, tuna, halibut
By adding the small amount of garlic for every meal, you can help your body to manage blood sugar as well as boost your immune system.
- Leafy greens
There are plenty of vegetables high in fiber and nutrients, which help lower blood sugar. For example: spinach, lettuce, kale, turnips greens. Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels.
- Chia seeds
Chia seeds are incredibly healthy for your health and skin because it contains high fiber, omega-3s, calcium and antioxidants.
- Blueberries and blackberries
These berries are high in fiber and also prevent spikes in blood sugar after eating starch-rich meals.
- Whole grain
The fiber in whole grains slows the digestion of carbs, reducing the demand for insulin. Whole grains also contain antioxidants and anti-inflammatory nutrients that may also play a role in helping prevent diabetes. Moreover, whole grain contains lots of chromium. Chromium is involved in carb and fat metabolism. It also helps control blood sugar levels, and a lack of chromium may predispose you to carb intolerance
Protein helps you feel fuller for longer. It also slows digestion so your blood sugar rises and also falls more gradually after a meal.
Legumes of all sorts—chickpeas, cannelloni beans, kidney beans, and lentils—are a great addition to soups, salads, and a variety of ethnic dishes. Replacing half a serving of eggs, bread, rice, or baked potato with legumes daily also was associated with lower risk of diabetes incidence.
Drinking enough water may help you keep your blood sugar levels within healthy limits. In addition to preventing dehydration, it helps your kidneys flush out the excess blood sugar through urine.