Superfood Series: Healthy Blood Sugar

Blood sugar (or blood glucose) levels are not only important to people with diabetes. Blood sugar levels fluctuate in everyone depending on the time of day, your diet and stress levels. Whether you have diabetes or not, it is important to maintain a healthy blood sugar so you can feel and perform your best. Throw these foods in your cart next time you visit the grocery store to help ensure healthy blood sugar levels.

Vegetables
Vegetables are packed with nutrients, are naturally low in calories, full of fiber and filling. Loading your plate with more vegetables will automatically mean you’re eating fewer simple carbohydrates (which raise blood sugar) and saturated fats (which increase insulin resistance).

Fruits
These have more natural sugar and calories than most vegetables. Fruit is low in fat high in fiber and for the most part, low in calories. Fruits are also full of antioxidants for an added benefit.

Beans
Beans are just about your best source of dietary fiber. Fiber slows digestion and keeps blood sugar from rising quickly after a meal.

Cereal
The right breakfast cereal is a great to pack more fiber into your day. Studies show that people who start the morning with a high-fiber cereal actually eat less later on. So don’t skip out on breakfast!

Fish
Fish is a good source of protein, and a great substitute for higher-fat meats. Fatty fish is also the best source of omega-3 fatty acids.

Chicken breast
Tons of recipes, lean and low in calories.  Unlike steaks and hamburgers, chicken is low in saturated fat, which raises bad cholesterol and may increase insulin resistance, making blood sugar control more difficult.

Nuts
Nuts are filled with good fats that fight heart disease. These fats can help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are also rich in fiber and magnesium, both of which may benefit your blood sugar.

Olive oil
Olive oil is full of good fats that eliminate the risk of heart attack — and help keep blood sugar steady. These fats have even been shown to help reduce insulin resistance. When cooking, lose the butter and use olive oil instead.

Yogurt
Yogurt is protein rich and calcium for weight loss. Individuals who eat plenty of calcium-rich foods have an easier time losing weight — and are less likely to become insulin resistant.

Cinnamon
Just by sprinkling cinnamon on your foods, you could lower your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. Add cinnamon to whole-wheat toast, oatmeal, apples, or tea.